# Diastasis Recti Recovery (3 to 6 months postpartum postpartum)

Source: https://www.pregnancypowerhour.com/postpartum/diastasis-recti-recovery-extended
Last updated: 2026-07-01

> If you're 3 to 6 months postpartum and still noticing abdominal separation or core weakness, this phase is ideal for seeking specialized pelvic floor physiotherapy to support your recovery.

For many parents, the period between 3 and 6 months postpartum is when the initial healing of diastasis recti has either solidified or revealed a persistent need for more targeted support. While a significant percentage of cases see spontaneous closure by about 8 weeks postpartum, if you're still noticing a persistent abdominal separation or core dysfunction as you move further into the extended fourth trimester, it's a clear signal to explore specialized guidance. This phase is often marked by a desire to [return to exercise postpartum](/postpartum/postpartum-exercise-return-extended) or engage more fully in physical activities, making core integrity even more important.

Diastasis recti, the separation of your abdominal muscles, is incredibly common, affecting a large majority of pregnancies. It's a natural adaptation your body makes. However, when that separation persists beyond the initial postpartum weeks, it can impact core stability and function. The gold-standard treatment, according to leading health organizations like the ACNM and NHS, is pelvic floor physiotherapy combined with specific core rehabilitation. This isn't just about closing a gap; it's about restoring the functional strength and coordination of your entire core system. Your physiotherapist will help you understand how your deep core muscles, including your pelvic floor, work together. This is a collaborative process where you get to make informed decisions about your recovery.

During this time, it's particularly important to be mindful of your movement patterns. Traditional exercises like crunches, sit-ups, or twisting movements should generally be avoided until you've been assessed and cleared by a pelvic floor physical therapist. These movements can sometimes put undue pressure on the healing connective tissue. Instead, a specialist can guide you through gentle, progressive exercises that support core integration. While many online programs exist, their quality can vary significantly. For personalized, evidence-based guidance, in-person or telehealth pelvic floor physical therapy offers a more reliable path to recovery. This tailored approach ensures the exercises are appropriate for your unique body and specific needs. If you're just starting to think about [returning to exercise postpartum](/postpartum/postpartum-exercise-return-recovery) after the initial weeks, understanding your core status is foundational.

Understanding that core function, not just the width of the gap, is the clinically relevant outcome can bring a sense of calm and clarity. Many parents find this perspective empowering as they focus on regaining strength and confidence in their body. In some countries, like France, postpartum pelvic floor physical therapy is a routine part of care. In the US, however, you might need an explicit referral from your care provider for insurance coverage. If you're navigating the transition to more regular activity, perhaps thinking about [returning to exercise postpartum](/postpartum/postpartum-exercise-return-transition) more seriously, addressing any persistent diastasis recti can provide a solid foundation. This proactive approach can help you feel more confident in your body's capabilities as you navigate daily life and potentially more strenuous activities. Remember, your provider is your best resource for your specific situation.