Pregnancy is an incredible journey, but it can take a significant toll on your body—especially your core muscles. Many new mothers experience weakened abdominal muscles, back pain, and pelvic discomfort, often caused by a condition called diastasis recti. Proper core strengthening can play a crucial role in recovery, helping to restore stability, reduce pain, and improve overall function.

Understanding Diastasis Recti

Diastasis recti occurs when the connective tissue (linea alba) between the left and right abdominal muscles stretches and weakens, causing the muscles to separate. This condition is common during and after pregnancy due to the pressure exerted on the abdominal wall. Some of the most common symptoms include:

  • A noticeable gap or bulge along the midline of the stomach
  • Core weakness, making it difficult to lift objects or engage in physical activities
  • Lower back pain due to compromised core stability
  • Pelvic floor dysfunction, including urinary incontinence

If left unaddressed, diastasis recti can contribute to long-term instability and discomfort. However, targeted exercises can help restore strength and function.

Safe Core Strengthening Exercises Postpartum

Recovering from diastasis recti and pregnancy-related core weakness requires a gentle, progressive approach. Avoid traditional crunches and sit-ups, which can exacerbate muscle separation. Instead, focus on exercises that activate the deep core and promote healing.

1. Diaphragmatic Breathing

Breathing deeply into your diaphragm helps engage the transverse abdominis (deepest core muscle) and initiate core reactivation.

  • Lie on your back with knees bent and feet flat.
  • Inhale deeply through your nose, expanding your belly.
  • Exhale slowly through your mouth, drawing your navel toward your spine.
  • Repeat for 10 breaths.

2. Pelvic Tilts

This simple movement strengthens the lower core and helps alleviate back pain.

  • Lie on your back with knees bent and feet flat.
  • Exhale as you tilt your pelvis slightly upward, flattening your lower back against the floor.
  • Hold for a few seconds, then release.
  • Repeat 10–15 times.

3. Heel Slides

Heel slides gently activate the deep core muscles without excessive strain.

  • Lie on your back with knees bent.
  • Inhale, then exhale as you slowly slide one heel away, keeping your core engaged.
  • Inhale to return to the starting position.
  • Alternate legs, completing 10 reps per side.

4. Bridge Lifts

Bridges strengthen the glutes and core, providing stability to the pelvis and lower back.

  • Lie on your back, feet hip-width apart.
  • Press your heels into the floor and lift your hips, squeezing your glutes.
  • Lower slowly and repeat for 10–15 reps.

Managing Pregnancy-Related Pains

Many postpartum women continue to experience discomfort in areas such as the lower back, pelvis, and hips. Here’s how core strengthening can help with these common issues:

Lower Back Pain:

Weak abdominal muscles force the lower back to compensate, leading to pain and stiffness. Strengthening the core stabilizes the spine, reducing strain on the lower back.

Pelvic Pain & Instability:

Hormonal changes and muscle imbalances can contribute to lingering pelvic discomfort. Engaging the deep core muscles can help provide better pelvic support.

Postural Issues:

Pregnancy shifts your center of gravity, often resulting in poor posture postpartum. Strengthening the core and back muscles helps restore proper alignment.

When to Seek Professional Guidance

If you experience severe core weakness, persistent pain, or difficulty engaging your core muscles, working with a physical therapist can provide a safe and structured recovery plan. A trained specialist can assess your core function, offer personalized exercises, and ensure proper form to prevent injury.

Final Thoughts

Postpartum core strengthening is essential for restoring stability, relieving pain, and supporting long-term health. By incorporating safe, targeted exercises into your routine, you can regain strength and confidence in your body. If you’re unsure where to start or need guidance, our expert team at PhysioHealth PT is here to help. Contact us today at (781) 859-4189 or schedule an appointment online to begin your postpartum recovery journey!