Postpartum core
Diastasis Recti — North Vancouver
A belly that still bulges or doms months after birth, a core that feels like it's not switching on. Diastasis recti is common, it's not your fault, and it responds well to the right rebuild.
What it is
Understanding your diastasis recti.
Diastasis recti is a separation of the two halves of your abdominal muscles along the midline, where they meet at a band of connective tissue called the linea alba. When that band stretches and the gap widens, the abdominal wall loses some of its ability to generate tension — which can show up as a visible bulge or doming when you sit up, a feeling that your core won't engage, poor posture, and sometimes lower back discomfort or pelvic floor symptoms like leaking. It can also make everyday bending, lifting, and twisting feel harder than it should.
It's most common in pregnancy and the postpartum period, when a growing uterus stretches the abdominal wall and the hormone relaxin softens the connective tissue to make room for the baby. It isn't only a postpartum thing, though — it can also appear in infants, and in adults exposed to repeated high abdominal pressure from heavy lifting, certain exercises, or chronic poor-posture habits.
The good news is that the width of the gap matters far less than people fear. What we really care about is whether you can generate tension across that midline and control pressure through your core. With the right progression, most people regain a functional, strong abdominal wall — and they don't have to live in fear of every movement to get there.
What to expect
Most people see meaningful change over eight to sixteen weeks of consistent work, though it depends on how long it's been, how wide the separation is, and how much you can train around the demands of a new baby. The aim isn't necessarily to close the gap to zero — it's to build a core that generates tension and controls pressure, which is what lets you lift your child, exercise, and move without symptoms. We progress at the pace your body allows and adjust around feeding, sleep, and the rest of new-parent life.
Get a plan
Not sure if we're the right fit?
Send us a quick note about what's going on. A physiotherapist — not a receptionist — will read it and reply with what they'd recommend. No commitment to book.
Common questions
About diastasis recti.
How do I know if I actually have diastasis recti?+
A classic sign is a ridge or bulge running down the midline of your belly when you lift your head off the floor or sit up. We confirm it with a hands-on check of the gap width and, more importantly, the tension you can create across it. It's very common after pregnancy, so noticing it isn't a reason to panic — it's a reason to start the right rehab.
Will it close on its own, or do I need to do something?+
Many separations narrow naturally in the first few months postpartum. After that, the gains come from targeted rehab rather than time alone. And remember — a fully closed gap isn't the only goal. A core that functions well, even with a small remaining gap, is the real marker of recovery.
Are crunches and planks off-limits?+
Early on, traditional crunches and full planks can push the abdominal wall outward and aren't where we start. That doesn't mean they're banned forever — once you can manage pressure and generate tension across the midline, we reintroduce loaded exercise progressively. The issue is timing and technique, not the movements themselves.
Is it too late to fix it if my baby is older now?+
No. We regularly help parents whose youngest is a toddler or older. The connective tissue and muscles respond to training at any point — it's never closed off by a calendar. The program looks the same: rebuild deep-core control first, then progressively load.
This page is for general information only and does not constitute medical advice, diagnosis, or treatment. Individual presentations vary — assessment findings and treatment plans differ from person to person. If you are experiencing severe symptoms, neurological changes (numbness, weakness, bowel or bladder changes), or a significant trauma, contact your physician or emergency services. Physiotherapy at Medstar Sport Physio & Health is provided by physiotherapists registered with the College of Physical Therapists of British Columbia (CPTBC).