What is Diastasis Recti & Did Your Doctor Recommend Surgery?
DIASTASIS RECTI
Diastasis Recti often occurs during pregnancy when the growing baby stretches the abdominal muscles and tissues. Some women’s abdominal area heals on its own after the baby is born, but approximately 33% of women's don't heal completely postpartum by 6-8 weeks. So is your belly pooch because of diastasis or is there another underlying issue? A proper self-assessment or seeing a Physical Therapist is key to finding out.
I do hear quite a bit from women that they were told they need surgery to repair diastasis. I would like to inform you THERE IS HELP for this without surgery! This is not something your OB/GYN will always assess at your 6 week post delivery visit and more moms are inquiring and searching “Google” for solutions.
Do You Have Diastasis Recti or Just a Belly Pooch?
Diastasis Recti often occurs during pregnancy when the growing baby stretches the abdominal muscles and connective tissues. After birth, some women’s abdominal muscles heal naturally. But research shows that about 1 in 3 women (33%) still have diastasis recti at 6–8 weeks postpartum—and sometimes, the gap doesn’t close fully without guided recovery.
So if you’ve noticed a lingering “belly pooch,” the question is: is it diastasis recti—or something else?
The truth is, you won’t know for sure unless you do a proper self-assessment or consult with a specialized Physical Therapist who understands postpartum recovery.
Do You Really Need Surgery for Diastasis Recti?
Many women I speak with share that they were told the only option to repair diastasis recti is surgery. This is a common misconception, and I want to be clear: there is help without surgery!
Unfortunately, diastasis recti is not always checked at your 6-week postpartum visit with your OB/GYN. That leaves many moms searching “Dr. Google” for answers—often finding overwhelming or conflicting information.
At Revive PT & Pilates, we specialize in non-surgical treatment for diastasis recti. Using targeted core exercises, gentle Pilates, and physical therapy techniques, we help women restore their abdominal strength, reduce back pain, and regain confidence in their bodies—safely and naturally.
Next Steps for Healing Your Core
If you think you may have diastasis recti:
✅ Start with a self-assessment (or let us guide you through one).
✅ Avoid exercises like crunches or sit-ups that may worsen the gap.
✅ Learn safe, evidence-based movements that promote healing.
✅ Work with a postpartum physical therapist who understands the pelvic floor and core connection.
Healing your body after pregnancy is possible—and you don’t have to live with a weak core, back pain, or a belly pooch that won’t go away.
if you’re ready for guidance, schedule a FREE Discovery Visit at Revive PT & Pilates to see how we can help you heal naturally—without surgery.
The correct technique to start exercising your deepest abdominal muscles:
Start sitting on your exercise ball or a chair.
If you’re sitting on a chair move forward from the back rest.
Set your posture by lifting the crown of your head and lengthening your spine.
Maintain the inward curve in your lower back throughout.
Place your hands over your lower abdomen.
Gently contract and draw your lower abdomen inwards towards your spine while maintaining your breathing.
Maintain this gentle contraction up to 10 seconds.
Breathe normally throughout.
Relax and release your lower abdominal muscles.
Mistakes To Avoid With Diastasis Recti Exercises
Avoid these commonly made mistakes:
Over bracing the abdominal muscles – less is more when it comes to contracting the deepest abdominal muscles
Breath holding – breathe normally throughout these exercises
Slumping forwards – maintain good upright posture to encourage deep abdominal activation
Crunches and intense core abdominal exercises – these exercises can delay or worsen diastasis recti separation.
Where To Practice Your Exercises?
To start out, perform your exercises in sitting, standing, or when you are on your back with knees bent until you become more confident with the movements.When you’re confident in your exercise technique, practice activating your deep abdominal muscles when you move. Try to use your deep abdominal muscles during your everyday activities e.g. when carrying your baby or pushing the stroller.
Key Points For Diastasis Recti Repair
Regular daily deep abdominal exercises guided by a physical therapist can help to draw the diastasis closer and change the quality of the tissue beneath the separation to encourage healing and repair.
Practice using your deep abdominal muscles during your everyday activities when you’re confident in your technique.
No matter how long after pregnancy, proper training can still make a difference in healing, which is great news! Surgery should not be an option until proper rehab has been exhausted.
Think of it as "healing diastasis" not necessarily "closing the gap" to make you fully functional and to prevent further issues.
if you’re ready for guidance, schedule a FREE Discovery Visit at Revive PT & Pilates to see how we can help you heal naturally—without surgery.
