Diastasis Recti: Working Around It
As a pelvic floor physical therapist, I love connecting with moms to discuss solutions that improve health, confidence, and functionality. Today, I want to talk about something that impacts so many postpartum moms but is often overlooked: diastasis recti. If you’re here to learn more about this condition, how it impacts recovery, and how I can help you or your clients, keep reading!
A Birth Story – Round Two

Two years after our first daughter, Lourdes, was born, I felt ready for baby number two. The checklist was in motion:
Make sure our first child was potty trained.
Convince my husband that baby #2 was a great idea!
I planned everything to make postpartum life manageable: support from family and friends, a month of frozen meals, a daily postpartum exercise routine—everything seemed foolproof. But, as many moms know, labor and delivery rarely go according to plan.
Our little one decided to enter the world on her own terms. Labor was long, exhausting, and unpredictable. After hours of trying every position imaginable (plus a few I made up!), I opted for medication, which eventually turned into an unplanned C-section.

The Recovery Journey
Post-C-section, I followed all the precautions, but something felt off. A year later, I still struggled with single-leg standing and core strength. I’d been diligent with my exercise routines, yet my stomach still didn’t feel or look right. It wasn’t until I retraced my steps and remembered a burning sensation I felt during pregnancy that I realized something deeper was happening.
Despite being a physical therapist, it didn’t immediately cross my mind that I might have diastasis recti (DR)—and I wasn’t even screened for it at my six-week postpartum check-up. This is why I’m so passionate about raising awareness, helping moms assess their symptoms, and providing personalized recovery plans.
What Is Diastasis Recti?
Diastasis recti is the separation of the abdominal muscles along the linea alba (the connective tissue in the center of your abdomen). This is a natural occurrence during pregnancy as your body makes room for a growing baby. However, when the gap remains more than 2.7 cm (about two fingers) postpartum, it can lead to functional challenges, core instability, and other issues like back pain or pelvic floor dysfunction.

“Permission to use copyright image from Pelvic Guru, LLC pelvicguru.com”
How to Screen for Diastasis Recti
As a pelvic health physical therapist, I evaluate not just the width and depth of the gap but also the tension the linea alba generates during movement. I also assess breathing patterns and how they impact recovery.
While you can do a basic self-check, professional assessment ensures a customized approach tailored to your specific type of DR and overall functionality.
Diastasis Recti Self Screening Form
Diastasis Recti Self Screening Instructions Video HERE
Starting Your Healing Journey
If you suspect diastasis recti, here are five initial steps to get started:
Use Abdominal Support WiselySupport bands, like those from Belly Bandit or Bellies Inc, can provide temporary relief. However, they’re not a long-term solution. True healing requires effort through targeted exercises and proper breathing.
Practice Diaphragmatic Breathing with Pelvic Floor Engagement
Lie on your back with pillows under your knees.
Place your hands on your belly.
Slowly inhale through your nose, expanding your belly and allowing your pelvic floor to relax.
Exhale deeply, pulling your pelvic floor up and in.
Perform 5 reps, 2–3 times a day, progressing to other positions like sitting or standing.
Avoid Excessive Intra-Abdominal PressureWhen lifting or exercising, exhale during the most strenuous part of the activity to minimize strain on your core.
Start with Gentle Core StabilizationBegin with foundational exercises like pelvic tilts, bridges, or side-lying leg lifts, then gradually progress as your strength improves.
Check Progress (But Don’t Obsess!)Once you’ve learned how to engage your core properly, there’s no need to constantly measure your progress—but a check-in every 12–18 weeks can be motivating!
Why Work with a Pelvic Floor PT?
Not all diastasis recti is created equal. Seeing a pelvic floor physical therapist gives you:
A personalized plan tailored to your unique symptoms and goals.
Expert guidance to avoid common pitfalls during recovery.
Support to address related issues like back pain, posture, and pelvic floor health.
Let’s Work Together
You don’t have to do this alone. At Little Antz Physical Therapy, I empower moms to recover safely and effectively with in-office and virtual options. Whether you’re just starting or looking to overcome a plateau, we’ll create a plan that works for you.
Take the first step with a 30 minute Diastasis Recti Consultation—because healing doesn’t have to wait and you don't have to do it alone.
Book now and let’s get you back to feeling strong and confident!
Don't hesitate to contact us. At Little Antz Physical Therapy, we pride ourselves in educating moms. We offer in-office and virtual visits. If you have any questions don't hesitate to contact us by using our Complementary Discovery Call.
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