Diastasis Recti After Pregnancy: How Pelvic Floor Physical Therapy Helps New Moms in Winter Garden
You just brought a baby into the world. Your body did something remarkable, and now you’re running on little sleep, lifting a car seat a dozen times a day, and wondering why your belly still looks and feels “not quite right.”
Maybe there’s a pooch that won’t go away no matter what you try. Maybe you notice a ridge or dip down the middle of your stomach when you sit up in bed. Or maybe your back aches and your core just feels weak.
If that sounds familiar, you may be dealing with
diastasis recti, one of the most common and most treatable postpartum conditions. At Pursuit Physical Therapy in Winter Garden, we help new moms rebuild core strength safely so they can get back to lifting, playing, exercising, and living without pain.
What Is Diastasis Recti?
Diastasis recti is a separation of the two sides of your “six-pack” muscle, the rectus abdominis. The two halves are joined down the middle by a band of connective tissue called the linea alba.
During pregnancy, your growing baby stretches that tissue so your belly has room to expand. This is a normal and necessary change. After delivery, the gap often narrows on its own, but for many women it doesn’t fully close, and the tissue stays thin and lax.
It’s far more common than most moms realize. Research following first-time mothers found that roughly 6 in 10 had diastasis recti at six weeks postpartum, and about 1 in 3 still had it a full year after giving birth.
You’re more likely to develop it if you:
- Have had more than one pregnancy, especially close together
- Carried twins or a larger baby
- Are over 35
- Did a lot of heavy lifting or strain during pregnancy
It can happen after both vaginal and C-section deliveries.
Signs You May Have Diastasis Recti
Common symptoms new moms notice include:
- A bulge, ridge, or “cone” down the middle of your belly when you sit up, cough, or get out of bed
- A soft dip or gap above or below your belly button
- A postpartum “pooch” that doesn’t change with diet or exercise
- Low back or pelvic pain
- A weak or disconnected feeling in your core
- Leaking urine when you cough, sneeze, laugh, or lift your baby
- Pain with intercourse or a feeling of pelvic heaviness
A quick at-home check
- Lie on your back with your knees bent and feet flat.
- Place your fingertips across your belly button, pointing toward your feet.
- Gently lift your head and shoulders off the floor, like a small crunch.
- Feel for a gap between the two muscle bands. Repeat above and below your belly button.
If you feel a gap of two finger-widths or more, or your fingers sink in softly, it’s worth getting a professional evaluation. A self-check is a helpful starting point, but it can’t tell you how well your deep core and pelvic floor are working together. That’s what a specialist looks for.
Why “Just Waiting It Out” Often Isn’t Enough
Many new moms are told to give it time. Time helps, but for a lot of women the separation lingers for months or even years.
The bigger issue usually isn’t the size of the gap. It’s whether your core can create tension and support your body under load. When it can’t, other areas pick up the slack, which can lead to:
- Ongoing low back, hip, or pelvic pain
- Bladder leaks and pelvic floor weakness
- Poor posture from feeding and carrying your baby
- Difficulty returning to running, workouts, or sports
- In some cases, an umbilical hernia
On the flip side, the wrong exercises too early, like heavy crunches, sit-ups, or intense planks, can increase pressure on the healing tissue and make symptoms worse. That’s why a guided, progressive plan matters.
How Pelvic Floor Physical Therapy Treats Diastasis Recti
Physical therapy is the first-line, conservative treatment for diastasis recti. At Pursuit, your plan is built around your body, your delivery, and your goals, not a generic handout.
1. A thorough one-on-one evaluation. We measure the width and depth of the separation, assess how well your deep core responds, and evaluate your pelvic floor, breathing, posture, and how you move during everyday mom tasks.
2. Breathing and deep core reconnection. Your diaphragm, deep abdominals, and pelvic floor work as a team. We start by retraining that system so your core can manage pressure again.
3. Pelvic floor rehabilitation. Diastasis recti and pelvic floor dysfunction often show up together. Addressing both helps with leaks, pelvic pain, and heaviness.
4. Progressive core strengthening. As your tissue gains tension and control, we gradually load it with exercises matched to your stage of recovery, building toward the strength you need for real life.
5. Real-life movement coaching. We teach you how to lift a car seat, get in and out of bed, carry your baby, and nurse or bottle-feed with less strain.
6. Hands-on care and return-to-activity planning. Manual therapy, scar mobilization for C-section moms, and a clear path back to running, lifting, or your favorite workout.
Whether you delivered six weeks ago or six years ago, it’s not too late to start. Most moms can begin once they’ve been cleared by their OB or midwife.
Meet Maryann Daniels, Lead Pelvic Floor Specialist at Pursuit Winter Garden
Maryann Daniels leads pelvic floor care at our Winter Garden clinic, and treating diastasis recti in postpartum women is one of her specialties.
Maryann understands that new moms aren’t just patients. They’re caregivers who are exhausted, pulled in every direction, and often told their symptoms are “just part of having a baby.” She takes the time to listen, explains exactly what’s going on with your body, and builds a plan that fits into your life with a newborn.
Because Pursuit is a concierge, cash-based practice, every visit with Maryann is a full, one-on-one session. No bouncing between patients, no handing you off to an aide, and no rushing through your care. You get her full attention from start to finish.
Moms throughout Winter Garden, Horizon West, Windermere, and Clermont trust Maryann to help them feel strong, confident, and comfortable in their bodies again.
Frequently Asked Questions
How soon after giving birth can I start physical therapy? Most moms can begin once they’re cleared by their OB or midwife, often around six weeks postpartum. Gentle breathing and core work can start early, and your therapist will progress you safely from there.
Can diastasis recti heal years after having a baby? Yes. Even if your baby is now in preschool or grade school, targeted rehab can improve core function, reduce pain, and help close or strengthen the gap.
Do I need surgery? Most women do not. Conservative physical therapy is the recommended first step. Surgery is typically reserved for severe cases or when a hernia is present, and even then, rehab before and after helps.
Should I stop doing crunches and planks? Not forever, but they may need to wait or be modified. Your therapist will show you which exercises are right for your current stage.
I had a C-section. Can I still be treated? Absolutely. We also address scar tissue mobility and how your incision is affecting your core and movement.
Do I need a referral? In Florida, you can see a physical therapist directly without a physician referral for an evaluation and treatment.
Call Now to Book Your Diastasis Recti Evaluation
You don’t have to live with a weak core, back pain, or a belly that doesn’t feel like yours. The sooner you start, the sooner you can get back to lifting your little one, working out, and feeling like yourself again.
Call Pursuit Physical Therapy Winter Garden today at 407-335-0403 to book your evaluation with Maryann Daniels and start treatment.
Pursuit Physical Therapy – Winter Garden 1620 Daniels Rd, Suite 130 Winter Garden, FL 407-335-0403
Proudly serving new moms in Winter Garden, Horizon West, Windermere, and Clermont.
