Understanding Diastasis Recti: why your postpartum core isn’t “bouncing back”
Many postpartum individuals notice that their body doesn’t feel quite the same after pregnancy — especially when it comes to the core.
You may still be dealing with a stubborn postpartum belly, lower back pain, or a core that feels weak and unstable no matter what exercises you try. In many cases, this can be linked to a condition called diastasis recti.
Diastasis recti refers to a separation of the abdominal muscles that commonly occurs during pregnancy as the body adapts to growing and carrying a baby.
While it is very common, it is often misunderstood or overlooked.
Common signs of Diastasis Recti:
You may be experiencing diastasis recti if you notice:
A “mom pooch” or bulging in the abdomen that does not improve over time
Coning or doming in the stomach when sitting up, lifting, or exercising
A feeling of core weakness or instability
Lower back pain that persists postpartum
Pelvic discomfort or pressure
These symptoms are not just cosmetic — they often reflect how well your core system is functioning and coordinating.
What’s really happening in the body:
During pregnancy, the abdominal muscles stretch and the connective tissue between them (the linea alba) becomes thinner and more flexible to accommodate growth.
After delivery, this tissue does not automatically return to its pre-pregnancy state for everyone.
Without proper guidance and rehabilitation, the body may compensate in ways that include:
overuse of the lower back muscles
poor core coordination
increased pressure in the abdomen
difficulty activating deep core muscles effectively
This is why traditional “ab workouts” or endless crunches are often not the solution — and in some cases may worsen symptoms.
Why core recovery needs a different approach:
Postpartum core rehabilitation is not about rushing back into intense exercise.
Instead, it focuses on:
restoring deep core activation
improving coordination between the diaphragm, abdominal muscles, and pelvic floor
reducing pressure within the abdominal cavity
retraining functional movement patterns
The goal is not just appearance — it is strength, stability, and long-term function.
How pelvic floor physical therapy can help:
At Studio Duyan, we take a guided and individualized approach to postpartum recovery.
Treatment may include:
core and pelvic floor re-education
breath and pressure management strategies
safe, progressive strengthening exercises
posture and movement retraining
support for reducing pain and improving stability
Healing is not about pushing harder — it is about rebuilding connection and control from the inside out.
You don’t have to push through it alone:
If you are noticing these symptoms, it is not something you simply have to “wait out” or push through.
With the right support, many people experience significant improvements in strength, function, and comfort.
A pelvic floor and core assessment can help determine what your body specifically needs and guide you toward safe and effective recovery.
