Childbirth is a life-changing experience, but for many women, it can also lead to physical challenges that linger long after delivery. One common issue is diastasis recti, the separation of the abdominal muscles that can occur during pregnancy. I see this condition can affect posture, core strength, and overall body confidence. While it can feel overwhelming, the good news is that with proper guidance and exercises, diastasis recti can be managed and normally improved.
What is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles, the "six-pack" muscles that run vertically along the front of the abdomen. During pregnancy, the growing baby and expanding uterus place pressure on the abdominal wall, causing these muscles to stretch apart. This separation creates a stretches the two muscles.
While some degree of separation is normal during pregnancy, diastasis recti becomes a concern when the muscles don't naturally come back together postpartum. The condition can lead to a range of issues, including:
- Lower back pain
- Poor posture
- Weakness in the core
- A protruding belly or “mommy tummy”
- Difficulty lifting or performing certain movements
How to Know if You Have Diastasis Recti
Many women are unaware they have diastasis recti until they notice a persistent bulge or gap in their abdomen. This is best assessed by a Women's Health Physiotherapist.
How Physiotherapy Can Help with Diastasis Recti
Recovering from diastasis recti requires more than traditional ab workouts. Instead, the focus should be on targeted exercises to promote proper healing. Your physiotherapist can help you safely transition into more advanced exercises that continue to build strength while avoiding activities that have excessive strain.
It’s important to remember that healing diastasis recti doesn’t happen overnight. The recovery process is gradual, and consistency with your physiotherapy exercises is key. Be patient with yourself and celebrate the small milestones along the way, whether that’s improved posture, better core strength, or feeling more confident in your body. Healing Takes Time – Be Patient
Diastasis recti is a common postpartum condition, but it doesn’t have to be a lifelong issue. If you suspect you have diastasis recti or are struggling with postpartum recovery, seeking professional help is the first step to a healthier, stronger you. Still have questions about diastasis recti? Get in touch with me to learn more.
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
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