How To Heal Diastasis Recti Naturally

Authored by Bodyful PT and Wellness

Are you tired of being told to stop doing core exercises to heal your diastasis recti?

Are you fearful your diastasis will never heal—or that you might need surgery to fix it?

You have come to the right place. Diastasis recti can heal naturally, and good pelvic floor physical therapy can help you get the results you want and deserve.

In this blog, you will learn three natural ways to help heal your diastasis recti now, in the comfort of your own home.

What Is Diastasis Recti?

Diastasis recti, also known as rectus abdominis muscle separation, occurs when the connective tissue (fascia) between the rectus abdominis muscles (the “six-pack” muscles) becomes overstretched, allowing the muscle bellies to separate.

Diastasis recti is very common postpartum. It can also occur in people who:

• Have rapidly gained weight in the abdomen

• Have a history of abdominal surgery

• Have long-standing issues with abdominal pressure management, like pelvic organ prolapse, stress urinary incontinence, hernia history, or acid reflux

This separation is not a failure of your body—it is an adaptive response that can be supported through appropriate movement and care.

Can Diastasis Recti Cause Other Symptoms?

Yes. While a diastasis alone may not always be painful, it can contribute to a range of diastasis rectus abdominis symptoms.

Because diastasis affects the efficiency of the abdominal wall, it impacts core coordination and intra-abdominal pressure management. A healthy core supports not only your trunk, but also your pelvic floor.

Common symptoms associated with diastasis recti include:

• Low back pain

• Urinary incontinence with coughing, laughing, sneezing, or jumping

• Pelvic organ prolapse

• Abdominal distension

• Constipation

• Acid reflux

• Hernias

Many of these symptoms share a common root: inefficient core coordination, stiffness in the low back, and insufficient abdominal muscles strength.

How Do I Know If I Have Diastasis Recti?

You can begin with a simple self-check at home.

Visually inspect the midline of your abdomen:

• Do you notice a valley or sulcus near your belly button?

• Does the tissue feel softer, thinner, or stretchier than surrounding areas?

Next, try a small crunch:

• As you lift your head, do you see tenting along the midline?

If so, you may have a rectus abdominis separation.

A comprehensive assessment with a pelvic floor PT can confirm:

• The width and depth of the separation

• How well the abdominal wall engages

• Whether there is functional closing of the gap

Functional closing refers to whether your core system is coordinating effectively—even if some separation remains.

How Can I Begin to Heal Diastasis Recti Naturally?

Healing diastasis is not only about strengthening your abs—and it is not always about avoiding exercises like crunches.

Below are three key principles that support natural healing beyond traditional core exercises.

1. Postural Support

Your core is more than just your six-pack muscles.

Your true core is a intra-abdominal pressure system:

• The top is the respiratory diaphragm

• The bottom is the pelvic floor

• The sides are the deep abdominal muscles, including the transverse abdominis and internal obliques

Like a balloon, if this container is kinked or compressed in one area, pressure increases elsewhere—often at the site of diastasis recti.

Posture & Diastasis Recti

Certain postural patterns increase strain on the abdominal fascia:

• Rounded shoulders, forward head posture, tight ribcage, habitual gripping of the external oblique muscles, and a pushed-out lower belly

• Open scissoring of the ribs with the pelvis

• Leaning backwards into a stiff low back

These patterns distort intra-abdominal pressure distribution and make it harder for the diastasis to close—no matter how many core exercises you do.

The goal is ribcage stacked over pelvis, creating an efficient pressure system, to reduce the open scissoring.

Exercise 1:
Be upright and relax your exhale. Let your exhale be complete without pushing. Feel your abdominal muscles in your back. As you inhale, keep your chest still and let your pressure gently move into your back abdominal wall, towards your anus. Do not push. Relax your exhale again. Revisit this practice as often as you like.

2. Intra-Abdominal Pressure Management

Diastasis recti is deeply connected to how you manage intra-abdominal pressure.

If you tend to hold your breath during lifting, pushing, pulling, or bowel movements, the insufficient abdominal wall support increases strain on the diastasis recti.

Exercise 2:
During effort, keep your breath flowing. You may manage this by humming and work to maintain a continuous hum without interruptions as you exert effort. Use this during the hardest part of the movement. This improves abdominal muscle activation, low back mobility, and reduces strain on the rectus abdominis fascia.

This principle is central to both pelvic floor PT and postpartum Pilates approaches that emphasize coordination over brute strength.

3. Fascial Mobilization

Healing diastasis also requires addressing the fascia, not just the muscles.

Think of fascia like a wrinkled t-shirt—some areas are bunched up, while others are overstretched. Diastasis requires both release and reorganization.

Gentle Fascial Work

When appropriate and safe, gentle abdominal cupping or soft tissue work can help stimulate fascial mobility.

Cupping is not recommended if you have:

• Hypermobile connective tissue disorders diagnosed by your rheumotologist

• Blood clotting disorders

• Hernias

• Active abdominal pathology

If appropriate, only gentle silicone cups should be used.

Exercise 3:
Look in the mirror and see if you have horizontal “creases” in your abdomen. While lying down, gently massage these tissues. While practicing breathing described above, train yourself to avoid gripping or pushing your abdominal muscles with your take deeper breaths.

Try this before core work and notice whether coordination improves.

A Gentle Reminder

These suggestions are educational and do not replace individualized medical care. If anything feels unclear or uncomfortable, working with a pelvic floor PT can provide clarity and safety.

Healing diastasis recti can feel frustrating—but with a comprehensive approach, it is possible to return to your full function and all of your desired activities.

Diastasis is not inherently bad or dangerous. It is an opportunity to optimize how your body manages intra-abdominal pressure and to strengthen your deep core support.

Get ahead of it now, and you may not only heal your diastasis naturally—you may also feel stronger, more coordinated, and more supported in your body.

Work With a Pelvic Floor Physical Therapist

You can work with our Doctors of Physical Therapy at Bodyful in Oakland, CA, or access care through telehealth.

Whether you are exploring pelvic floor PT, postpartum Pilates–informed movement, or a more integrative approach to diastasis recti recovery, support is available.

Book now to learn more and heal with confidence.