After pregnancy, your body tells a new story — and sometimes, that story includes diastasis recti, a condition many women don’t notice until it interferes with everyday life. This is a condition where the stomach muscles get separated, creating a visible bulge, especially when performing physical motions like sitting up or lifting. Although common, it is not something one has to live with for the remainder of one's life. Understanding why it happens, how to treat it and how to manage it long-term is key to recovery.
Diastasis recti is a partial or complete tearing of the muscles of the rectus abdominis, or the "six-pack" muscles, which converge at the stomach's middle. Pregnancy extends the muscles within the abdominal wall to accommodate the growing baby. Occasionally, this creates a space that will never rejoin following birth. It’s normal for these muscles to separate during pregnancy, but if they fail to come back together postpartum, it can lead to weak cores, back pain and an unusually protruding belly.
While it typically happens during pregnancy, diastasis recti can persist long after childbirth. The majority of individuals do not begin searching for ways to repair diastasis recti years later, unless the symptoms affect posture or present as discomfort.
The most common cause of diastasis recti after pregnancy is distension of the linea alba, the ligament that holds the rectus abdominis together due to rising intra-abdominal pressure. This is exacerbated during pregnancy as the uterus is growing. Hormones relaxin and progesterone, needed to relax the ligaments and muscles in pregnancy, contribute to muscle separation.
Some risk factors exist that elevate the risk of developing the condition, including:
● Multiple or large baby carrying
● Weak core or small frame before pregnancy
● Having multiple pregnancies close together
● Excess weight gain during pregnancy
● Abdominal exercises during pregnancy that are incorrect
Recognition of the symptoms early on and taking preventive measures will reduce the severity of separation. However, for most, the issue doesn't become noticeable until months or even years following childbirth.
One of the most obvious signs of diastasis recti is doming or bulging of the tummy when the core is engaged. Some other very common signs are:
● Lower back pain
● Poor posture
● Pelvic floor dysfunction
● Weak abdominal muscles
● Struggling to perform some movements or exercises
Not all belly bulges postnatally are caused by diastasis recti, hence the need for a physical exam. A test can be done by lying down on your back, bending your knees, and lifting your head slightly while palpating for a gap along the midline of the abdomen.
Conservative treatments are generally the first line of treatment when it comes to diastasis recti after pregnancy. These may include:
● Physiotherapy: Exercises that engage the transverse abdominis and pelvic floor muscles can help pull the muscles together.
● Postnatal Core Rehabilitation: Targeted core training with a trained therapist can help close the gap safely and effectively.
● Avoidance of Certain Exercises: Exercises like crunches, sit-ups, and heavy lifting will exacerbate the condition and are generally not advisable.
● Abdominal Binders: Support wear can relieve symptoms temporarily and stabilise posture, although it is not a long-term solution.
In the worst cases, where physical therapy is not productive, surgical intervention can be done. This is usually recommended in the case of people with severe physical pain or herniation. Non-surgical interventions are, however, usually effective in mild and moderate cases.
Many individuals ask whether it’s possible to fix this condition long after childbirth. The good news is that it’s never too late. If you’re wondering how to fix diastasis recti years later, know that recovery is possible with the right approach.
A professional assessment is the foundation to start with. A physiotherapist can evaluate the grade of separation and develop a customised rehabilitation protocol. The majority of elements of a successful long-term programme are:
● Routine Core Strengthening Exercises: Controlled, slowed motion focusing on engaging deep core muscles will be more effective than high-level, intense programmes.
● Posture Alignment: Poor posture will discourage healing of the muscles, so correctives are essential.
● Lifestyle Changes: Avoiding lifting heavy objects. Healthy weight and a balanced diet all aid in the healing process.
● Ongoing Support: Frequent follow-ups with healthcare professionals and feedback can keep progress on track and assist in correcting errors in exercise.
The current state may take time, particularly if the state has been undiagnosed for years. But with the correct determination, a huge improvement can be achieved.
Along the healing path, the correct medical attention is invaluable. Professional physiotherapists and medical professionals at Cloudnine guide individuals through post-pregnancy rehabilitation. Irrespective of whether the diastasis recti is acute or chronic, their team formulates customised treatment plans that prioritise safety, long-term transformation, and quality of life. From consultation to recovery tracking, each step is addressed with care, ensuring optimal outcomes.
If abdominal pain or weakness continues several months post-giving birth, or if the bulge continues to be palpable, then it's prudent to seek advice from a specialist. Medical consultation is particularly advisable when:
● The lower back or pelvic pain develops into a long-term condition
● Exercise is causing pain or becomes useless
● You don't know how to restart physical activity in a safe way
● Symptoms affect daily function or confidence
Early treatment stops the condition from worsening and enhances prospects for recovery, no matter how long one was pregnant.
Diastasis recti after pregnancy is a common occurrence, but one that is often misunderstood or ignored. Recognising the signs, understanding the causes and obtaining early intervention may be of utmost significance. Whether new to the issue or considering how to close diastasis recti years later, there are means of recovery that are possible and effective. With the right guidance, including experienced physiotherapy and exercising safely, recovery is possible, even years following birth.
If you're looking for assured care, expert advice, and a supportive environment to address your recovery needs, book a consultation at Cloudnine today. Their team ensures you receive the care and one-on-one attention you require to gain strength and comfort, and can move ahead confidently in life after pregnancy.
Diastasis recti occurs when abdominal muscles stretch and separate due to increased intra-abdominal pressure during pregnancy. Hormonal changes, large babies and multiple pregnancies can increase the risk.
Yes, with the right combination of physiotherapy, core strengthening and lifestyle adjustments, even long-term cases can see significant improvement.
Treatments include guided physiotherapy, postnatal core rehabilitation, wearing abdominal binders, and, in some cases, surgical intervention for severe cases.
If you notice a persistent bulge, back pain or abdominal weakness, especially after physical activity, it’s advisable to consult a professional for an accurate diagnosis and treatment plan.
Yes, incorrect exercises such as crunches or heavy lifting can worsen the condition. It's crucial to follow a safe and tailored programme under expert supervision.
