Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

If you've been working on healing your diastasis recti (abdominal separation) and aren't seeing the progress you'd hoped for, you're not alone. Diastasis recti is a common condition, especially postpartum, and while many people can heal with the right exercises and care, others may face challenges along the way.

In this blog post, we'll explore the potential reasons why your diastasis recti might not be healing as expected and offer helpful tips to get you back on track.

1. Not Engaging Your Core Properly

One of the most common reasons diastasis recti doesn't heal is improper core engagement during exercises. Many people unknowingly overuse their upper abs or strain their back muscles, which can slow down the healing process.

What to do: Focus on exercises that help you connect with your deep core muscles, like your transverse abdominis. Pelvic tilts, heel slides, and proper breathing techniques, such as diaphragmatic breathing, can help activate these muscles gently and effectively.

2. Skipping Pelvic Floor Work

The pelvic floor and abdominal muscles work together to support your core. If you're not including pelvic floor exercises in your routine, your diastasis recti may take longer to heal. A weak pelvic floor can reduce the stability and strength of your core, which can prevent your abdominal muscles from coming back together.

What to do: Incorporate exercises that strengthen both your pelvic floor and core, like Kegels, bridges, and deep squats. This balanced approach helps support your abdominal muscles and speeds up recovery.

3. Overdoing or Underdoing Abdominal Exercises

Finding the right balance with your workout routine is key. Doing too many intense abdominal exercises (like crunches or sit-ups) too early can worsen your diastasis recti, while not doing enough of the right exercises can also delay healing.

What to do: Stick to a moderate exercise plan focused on gentle core activation and avoid exercises that cause your belly to bulge or put excess strain on your abdominal muscles. As you progress, you can gradually increase the intensity under the guidance of a professional.

4. Poor Posture and Body Mechanics

How you move throughout the day plays a big role in your diastasis recti recovery. Slouching, lifting improperly, or carrying your baby with poor posture can put extra pressure on your abdominal muscles, preventing them from healing.

What to do: Practice good posture, especially when sitting, standing, and lifting. Engage your core and avoid movements that strain your abs or cause discomfort. A pelvic floor therapist can help teach you proper body mechanics to protect your healing muscles.

5. Neglecting Stretching

While strengthening your core is essential for healing diastasis recti, stretching also plays a crucial role. Tight muscles in your hips, back, and even chest can put unnecessary strain on your abdominal muscles, making it harder for them to heal. Stretching can help release tension, improve flexibility, and support better alignment, all of which aid in diastasis recti recovery.

What to do: Incorporate gentle stretches into your daily routine to release tension and improve mobility. A great stretch to try is child’s pose.

• Child’s Pose (See Below): This stretch helps open up the lower back and hips, relieving pressure on your core.

Make sure to avoid overstretching or any positions that cause discomfort in your abdominal area. Stretching should complement your strengthening exercises for a well-rounded recovery plan.

6. Ignoring Daily Habits That Affect Healing

Certain everyday habits can unintentionally put stress on your abdominal muscles and slow down the healing process. For instance, holding your breath when lifting, coughing without core support, or even how you get in and out of bed can impact your recovery.

What to do: Be mindful of your body mechanics during daily activities. Practice the "log roll" technique when getting out of bed (rolling to your side and pushing up with your arms), and engage your core when lifting or bending over.

7. Underlying Health Conditions

In some cases, diastasis recti may not heal due to underlying health issues such as connective tissue disorders, chronic constipation, or improper breathing patterns. These conditions can put additional strain on your abdominal muscles, making it harder for them to heal.

What to do: If you've been diligent with your exercise routine and still aren't seeing progress, it may be time to consult a healthcare professional. A pelvic floor therapist or specialist can assess any underlying issues and create a personalized treatment plan to support your recovery.

Conclusion

Healing diastasis recti can take time, but with the right approach, most people can see significant improvement. By focusing on proper core engagement, pelvic floor exercises, posture, stretching, and mindful movement, you can support your body’s natural healing process. If you’re still struggling to heal, don’t hesitate to seek guidance from a pelvic floor therapist or healthcare provider for a more tailored recovery plan.

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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)