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How Long Does It Take to Recover from Diastasis Recti?

Diastasis recti, often referred to as abdominal separation, is a common condition that can occur during pregnancy or as a result of rapid weight gain or intense abdominal exercises. It can be a source of discomfort and self-consciousness for many individuals, especially new mothers. Recovering from diastasis recti is a journey that requires patience, dedication, and often the guidance of a skilled physical therapist. In this blog, we’ll explore what diastasis recti is, the factors that influence recovery time, and the crucial role that physical therapy plays in the healing process.

Understanding Diastasis Recti

Before we delve into the recovery process, it’s essential to understand what diastasis recti is. Diastasis recti occurs when the connective tissue (linea alba) between the left and right rectus abdominis muscles (your “six-pack” muscles) stretches and separates. This separation creates a noticeable gap between the muscles, which can lead to a bulging or protruding appearance in the abdominal area.

Diastasis recti can occur for various reasons, with pregnancy being one of the most common triggers. During pregnancy, the growing uterus exerts pressure on the abdominal muscles, causing them to stretch and separate. However, it’s not exclusive to pregnant individuals; it can also affect men and women who experience rapid weight gain or engage in improper abdominal exercises.

Factors Influencing Recovery Time

The duration of recovery from diastasis recti can vary widely from person to person. Several factors influence how long it takes to heal completely:

  1. Severity of Diastasis Recti: The extent of separation between the abdominal muscles plays a significant role in determining recovery time. A mild separation may heal faster than a severe one.

  2. Consistency of Treatment: Commitment to your recovery plan is crucial. Those who diligently follow their treatment plan, including physical therapy exercises, often experience quicker improvement.

  3. Age: Younger individuals tend to recover more quickly than older individuals due to their bodies’ natural regenerative abilities.

  4. Nutrition: Eating a balanced diet that supports tissue repair can aid in recovery. Adequate protein intake, in particular, is essential for muscle repair.

  5. General Health: Underlying health conditions can impact the body’s ability to heal. Managing any chronic health issues can promote a faster recovery.

  6. Posture and Movement Habits: Improving your posture and avoiding movements that strain the abdominal muscles can prevent further damage and accelerate healing.

  7. Treatment Approach: The type of treatment you choose can also affect your recovery time. Physical therapy is often recommended as a non-invasive and effective approach to diastasis recti recovery.

The Role of Physical Therapy

Physical therapy is a cornerstone of diastasis recti recovery. A skilled physical therapist can assess your condition, design a tailored treatment plan, and guide you through exercises that promote healing. Here’s how physical therapy contributes to your recovery:

  1. Targeted Exercises: Physical therapists use specialized exercises that focus on strengthening the abdominal muscles and closing the gap between them. These exercises are safe and effective when performed correctly.

  2. Education: Your therapist will educate you on proper body mechanics, posture, and movement patterns to prevent further strain on the abdominal muscles.

  3. Manual Therapy: Some physical therapists incorporate manual techniques to improve tissue mobility and reduce tension in the abdominal area.

  4. Monitoring Progress: Regular appointments with your physical therapist allow them to monitor your progress and make necessary adjustments to your treatment plan.

  5. Motivation and Support: Recovering from diastasis recti can be challenging, both physically and mentally. A physical therapist can provide the motivation and emotional support needed to stay committed to your recovery.

Patience and realistic expectations

It’s important to approach diastasis recti recovery with patience and realistic expectations. While physical therapy is a powerful tool, healing takes time. You may start to see improvements within a few weeks, but complete recovery can take several months to a year or more, depending on the severity of your condition.

During your recovery journey, it’s crucial to avoid DIY approaches or quick-fix solutions that promise rapid results. These approaches can often do more harm than good and may delay your healing process. Always consult with a healthcare professional, preferably a physical therapist or a healthcare provider with expertise in diastasis recti, before attempting any treatment on your own.


Recovering from diastasis recti is a gradual process that requires dedication and the right guidance. While the duration of recovery can vary, physical therapy remains a proven and effective approach to healing. It provides the expertise, support, and personalized care needed to help you regain abdominal strength and function safely.

Remember that diastasis recti recovery is not a race. It’s about nurturing your body and allowing it to heal at its own pace. With the guidance of a skilled physical therapist in Houston and a commitment to your treatment plan, you can achieve a strong and functional core once again. Your journey to recovery may take time, but the results are well worth the effort.