If someone had told me that pregnancy could stretch and separate my abdominal muscles, leaving me with a belly pooch that no amount of sit-ups would fix, I probably would’ve laughed and said, “No thanks, I’ll stick to yoga.” But as any mum will tell you, pregnancy has a way of teaching you things about your body you never even knew were possible.

After my second baby, I noticed something strange. My stomach looked... different. It wasn’t just softer or rounder—it actually bulged out in the middle, especially when I sat up or sneezed (if you know, you know!). That’s when I learned about diastasis recti, or as I now call it, "that thing nobody warned me about."

What The H... Is Diastasis Recti?

Diastasis recti happens when the connective tissue between your abdominal muscles stretches, causing the muscles to pull apart. Think of your abs like a zipper. During pregnancy, the "zipper" stretches open to make room for your growing baby. For some of us, that zipper doesn’t close completely after the baby arrives.

This common postpartum condition affects up to 60% of women after pregnancy, yet so few of us hear about it before it happens.

How To Know If You Have Diastasis Recti

If you’re wondering whether you have diastasis recti, here are the tell-tale signs:

• A bulge or “pooch” in the middle of your belly, especially when sitting up or lifting something.
• A cone-like shape that forms when you engage your core.
• Lower back pain, poor posture, or a sense of weakness in your core.

The good news? With the right approach, you can heal and rebuild your strength.

My Recovery Journey

When I first realized I had diastasis recti, I did what any mum would do: I Googled everything. I found conflicting advice—some said to leave it alone, others suggested crunches (big mistake!). Finally, I reached out to a postpartum physiotherapist, and everything changed.

With their help and a commitment to consistent care, I saw real progress. Here’s what worked for me:

How to Heal Diastasis Recti

1. Gentle Core Exercises
   Forget crunches and planks for now. Start with exercises that target your transverse abdominis, like pelvic tilts, belly breathing, and gentle core activation. Think of these movements as small but mighty—they’ll lay the foundation for healing.
2. Scar Massage (for C-Section Mums)
   If you’ve had a C-section, scar massage is a game-changer. Not only does it help the scar heal smoothly, but it also reconnects the muscles underneath. Start only when your doctor gives the all-clear.
3. Wear A Medical Grade Care Suit
   A quality postpartum belly binder can provide much-needed support, reduce swelling, and give you the confidence to move more freely.
4. Seek Professional Guidance
   I can’t emphasize this enough: a postpartum physiotherapist will tailor a plan for your recovery and ensure you’re moving safely.
5. Practice Patience and Self-Compassion
   Healing diastasis recti takes time. Celebrate small wins—whether it’s feeling stronger or noticing less bulging. Your progress is worth every step.

Why Diastasis Recti Recovery Matters

At first, I thought this was just about appearances. But diastasis recti impacts so much more than how you look. A strong core means less back pain, better posture, and freedom to move with confidence—whether you’re lifting your baby or chasing them around the park.

Take Charge of Your Healing

If you’re facing diastasis recti, remember this: you’re not alone, and you’re not broken. Your body has been through something incredible—it grew and delivered life! Now it’s time to care for yourself with the same dedication you give to your family.

Start with small, intentional changes. Focus on healing, building strength, and finding what works for your body. And if you’re feeling overwhelmed, reach out for support—you don’t have to do this alone.

Your journey matters, and with time and care, you’ll be amazed at what your body can achieve. 💛

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