Diastasis recti is a condition faced by many women, where the abdominal muscles separate because of the growing pressure from an unborn child. This problem leads to a weak core strength, which can cause lower backache and an extended belly after giving birth to another child, or some time passes.
With expert care and rehabilitation, inner strength can be reinstated, thereby ameliorating one’s physical well-being. Cloudnine offers postnatal care programs intended to help these mothers recover from the childbirth journey. To provide holistic healing of diastasis recti safely and effectively, Cloudnine always provides nutritionists, physiotherapists, and other medical experts.
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This occurs when there is a weakening in the connective tissue between the rectus abdominis muscles, which results in visible separation, is diastasis recti. This can cause:
● A belly that does not flatten even with regular exercises.
● A persistent belly bulge that does not improve with regular exercise.
● Weak core muscles, making daily activities more difficult.
● Lower back pain and poor posture.
● Pelvic floor weakness might lead to further complications.
Millions of women who have undergone C-sections face additional challenges including discomfort near incision areas when they try to stand up straight or simply move around. However, proper rehabilitation exercises support recovery.
Healing diastasis recti requires a structured approach, focusing on gentle exercises, posture correction, and professional care.
Strengthening the core without worsening the separation should be the focus when working out. To achieve this goal, women may engage in some effective exercises like:
● Pelvic Tilts – Engages deep abdominal muscles and improves posture
● Transverse Abdominis Activation – Strengthens core stability from within
● Heel Slides – Helps rebuild abdominal strength without strain
● Modified Planks – Supports core muscles while avoiding excessive pressure
To ensure proper technique and gradual recovery, Cloudnine provides postnatal physiotherapy sessions to guide women through safe and effective diastasis recti workouts.
Pregnant mothers can engage in other activities that may either slow or speed up the healing pace, e.g., prevent slumping while sitting or standing to prevent further strain on the abs.
● Avoid slouching while sitting or standing.
● Use a cushion to support the lower back when sitting for long periods
● Engage the core while lifting objects, especially when carrying your baby.
This is why posture corrections are essential in recovery. Cloudnine's postnatal care experts offer individualised guidance on establishing healthy movement patterns.
Women dealing with diastasis recti after a C-section may benefit from wearing an abdominal binder or support belt. These devices help stabilise the core in order to facilitate more effortless movements and reduce discomfort. However, they must be used under medical supervision to avoid delaying muscle recovery.
Tissue healing requires proper nutrition. Foods such as protein, healthy fats, and collagen boosters can help repair the connective tissues between abdominal muscles much faster.
If untreated, diastasis recti could remain affecting one’s body for several years, leaving many women wondering how to fix diastasis recti years later. While the best time to deal with this condition is after giving birth, one can always start working on her core recovery no matter how many years have passed without addressing it.
● Physical therapy – Specific exercises meant to rebuild damaged core
● Manual therapy – Hands-on techniques for enhancing muscle function
● Postnatal rehabilitation programs – Systematic plans that ensure long-term recovery
Even for those seeking treatment years later, Cloudnine provides expert post-natal training services.
Even though the majority of diastasis recti cases can be managed through appropriate exercises and changes in lifestyle, medical intervention may be necessary if:
1. The gap between your abdominal muscles is conspicuous and does not improve even after consistent care and exercise.
2. You experience chronic pain or discomfort in the abdomen or lower back.
3. You experience bulging or hernia-like symptoms.
4. There is considerable difficulty in performing daily activities due to a lack of abdominal strength.
5. You don’t notice any improvement even after 6-12 months of non-surgical treatment.
Recovering from diastasis recti after a C-section or several years later requires both patience and proper support. At Cloudnine, an expert postnatal team ensures smooth recovery by;
● Physiotherapy – Safe and effective exercises that aid in core rehabilitation.
● Nutritional guidance – Diet plans that help muscles heal.
● Postnatal health checks – These are done so as to keep track of progress.
● Paediatric services – This will give assurance that your baby is also taken care of while you concentrate on getting better.
If you want expert treatment for healing diastasis recti come to Cloudnine for personal postnatal support and professional guidance in your recovery journey.
Diastasis recti can be treated with regular exercise, physical therapy, and following a proper diet.
While some instances of diastasis recti, a separation of the abdominal muscles, can resolve automatically, consistent exercise and physical therapy are often recommended to facilitate healing and regain core strength.
If you've been working steadily to heal your diastasis recti, you should see noticeable results within 6 months of putting efforts to correct your health.
Yes, walking is one of the top forms of exercise for healing the post-pregnancy “mummy tummy”. Walking helps reduce pelvic floor strain as well as intra-abdominal pressure.
