Why Won't My Belly Go Back After Pregnancy?
Watch Dr. Laney Romero explain what diastasis recti is, why abdominal separation and core weakness happen after pregnancy, and how pelvic health physical therapy can help restore strength and function.
Diastasis Recti After Pregnancy: What It Is, Signs to Look For, and How Physical Therapy Can Help
Diastasis Recti Abdominis (DRA), commonly called diastasis recti, is the separation of the abdominal muscles that occurs as your belly grows during pregnancy. As your baby grows, the linea alba, the connective tissue that joins the abdominal muscles at the midline, naturally stretches to make room.
This stretching is extremely common and completely normal during pregnancy. Diastasis recti most often develops during pregnancy, but it can also occur with aging, connective tissue disorders, chronic coughing, repeated heavy lifting, chronic straining during bowel movements, or pelvic floor dysfunction.
Diastasis recti is more common in people who have experienced:
- Multiple pregnancies
- Twins, triplets, or other multiple births
- Larger babies
Does Diastasis Recti Heal on Its Own?
If diastasis recti develops during pregnancy, your body will naturally begin healing after delivery. During the first 3–6 months postpartum, the stretched connective tissue gradually becomes stronger, and the abdominal muscles often move closer together.
However, more than 30% of people still have some degree of diastasis recti one year after giving birth.
The good news is that completely closing the gap is not the goal.
What matters most is your ability to create tension through the connective tissue by using your core muscles effectively. A strong, coordinated core helps support your body during everyday movements like lifting your baby, getting out of bed, carrying groceries, or exercising.
If you're experiencing core weakness or finding everyday activities difficult, pelvic health physical therapy can help.
How Do I Know If I Have Diastasis Recti?
One of the most common signs of diastasis recti is a bulge or ridge along the middle of your abdomen when you engage your core, such as when sitting up from lying down. This is often called "coning."
Coning happens because the stretched connective tissue isn't able to manage pressure inside your abdomen efficiently.
You may also notice:
- A soft or squishy feeling along the middle of your abdomen
- Your fingers sinking deeper into the midline than the surrounding muscles
- Difficulty getting off the floor
- Trouble sitting up in bed
- Weakness when lifting or carrying your child
- Ongoing feelings of core instability
It can be difficult to accurately assess diastasis recti on your own. A pelvic health physical therapist can evaluate your core function and determine whether your abdominal muscles are working together effectively.
How Can Pelvic Health Physical Therapy Help?
Pelvic health physical therapy focuses on improving the strength, coordination, and function of your core and pelvic floor muscles.
Rather than simply trying to "close the gap," treatment focuses on helping you use your abdominal muscles correctly so they create tension through the linea alba and better support your body during daily activities.
Your personalized treatment plan may include:
- Core coordination training
- Breathing and pressure management techniques
- Functional strengthening exercises
- Pelvic floor muscle training
- Movement strategies for lifting, carrying, and everyday activities
The goal is to help you build a stronger, more functional core while reducing unnecessary stress on the connective tissue. This can also decrease the risk of pain, hernias, and bladder symptoms while improving confidence in your movement.
When Should You Seek Help?
Diastasis recti is very common and is considered a normal part of recovery during the first 3–6 months after childbirth.
However, if you're experiencing:
- Ongoing core weakness
- Pain during everyday activities
- Difficulty getting up from the floor or out of bed
- Trouble lifting or carrying your child
- Persistent coning or abdominal bulging
- Concerns about your recovery
it's a good time to schedule a pelvic health physical therapy evaluation.
While early treatment is helpful, it's never too late to improve your core strength. Research has shown that functional strengthening can produce meaningful improvements even 20–30 years after pregnancy.
Whether you're a few weeks postpartum or your children are grown, you can still build a stronger, more functional core.
– Dr. Laney Romero
Common Signs of Diastasis Recti
Abdominal Separation
Coning or Doming
Core Weakness
Poor Pressure Management
Low Back or Pelvic Discomfort
When Should You Seek Help for Diastasis Recti?
Diastasis recti is common during and after pregnancy, but persistent abdominal separation, core weakness, or difficulty with daily activities doesn't have to be something you simply live with. Consider seeing a pelvic health physical therapist if you're experiencing:
- A bulge or "coning" down the middle of your abdomen when sitting up or lifting
- Difficulty getting out of bed, standing from the floor, or carrying your child
- Persistent core weakness more than 3–6 months postpartum
- Low back pain, pelvic pain, or urinary leakage alongside abdominal separation
- Frustration returning to exercise because your core doesn't feel strong or supported
The goal isn't simply to "close the gap." Pelvic health physical therapy focuses on improving core coordination, pressure management, and functional strength so you can move with greater confidence during everyday activities.
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Frequently Asked Questions
Yes. Diastasis recti is very common during and after pregnancy as the abdominal muscles naturally separate to make room for your growing baby. While many people see improvement within the first 3–6 months postpartum, some continue to experience abdominal separation, core weakness, or difficulty with daily activities. Pelvic health physical therapy can help improve strength, coordination, and function.
Yes. Pelvic health physical therapy focuses on restoring core coordination, pressure management, and abdominal strength, not simply closing the gap. Through individualized exercises and movement strategies, many people regain strength, improve function, and return to daily activities with greater confidence.
Common signs include a bulge or "coning" along the middle of your abdomen when sitting up, a soft or widened area between your abdominal muscles, core weakness, or difficulty lifting, carrying, or getting out of bed. A pelvic health physical therapist can perform a thorough assessment to determine whether diastasis recti is contributing to your symptoms.
No. Although it's beneficial to begin rehabilitation early, it's never too late to improve your core strength and function. Research has shown that people can make meaningful improvements many years after pregnancy with the right treatment program and consistent strengthening.
Prosper Physical Therapy Specialists
100 Regency Forest Dr, Ste 130Cary, NC
27518-8597 View Staff & Treatments