# Diastasis Recti Recovery (weeks 6 to 12 postpartum)

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

> In weeks 6 to 12 postpartum, focus on progressive core rehabilitation for diastasis recti, guided by evidence-based practices and professional support.

As you navigate weeks 6 to 12 postpartum, a period often marked by your 6-week checkup and a gradual return to daily rhythms, understanding and addressing diastasis recti shifts from initial awareness to focused, progressive rehabilitation. This phase is a wonderful opportunity to gently reconnect with your core and pelvic floor, moving toward greater strength and stability as you ease back into activities, return to work, or find a more consolidated sleep pattern.

Diastasis recti, the separation of abdominal muscles, affects a significant number of pregnancies, with evidence suggesting 60–100% experience it. While about 50% of cases may resolve spontaneously by 8 weeks postpartum, for those where the separation persists, this transition window is ideal for proactive steps. The gold standard for treatment involves pelvic floor physiotherapy combined with specific core rehabilitation. This approach focuses not just on the width of the gap, but crucially, on restoring overall core function, which is the clinically relevant outcome. It's a collaborative process where you get to make informed decisions about your body's healing, ensuring the support aligns with your individual needs and goals. Just as addressing concerns like [Low Milk Supply Concerns (weeks 6 to 12 postpartum)](/postpartum/low-milk-supply-transition) requires a tailored approach, so does core recovery.

During this time, it's important to be mindful of movements that could strain your healing core. Traditional exercises like crunches, sit-ups, and twisting movements are generally best avoided until you've been cleared by a pelvic floor physical therapist. Instead, gentle, targeted exercises can help rebuild strength from the inside out. While many online programs exist, in-person or telehealth pelvic floor physical therapy often provides more reliable, personalized guidance. This ensures you're receiving instruction tailored to your body's unique presentation and progress, much like finding personalized support for [Latch Troubles (weeks 2 to 6 postpartum)](/postpartum/latch-troubles-recovery) can make a significant difference. The goal is to build a calm, clear, and confident foundation for your physical recovery, allowing you to engage with your new routines with greater ease.

This period between 6 and 12 weeks postpartum is a pivotal time for setting the stage for long-term core health. If you find a persistent gap greater than 2cm at the navel beyond 8–12 weeks postpartum, or if you're experiencing symptoms related to core weakness, a referral to a pelvic floor physical therapist is highly recommended. In some countries, like France, postpartum pelvic floor physical therapy is a routine part of recovery, highlighting its importance. In the US, insurance often requires an explicit referral from your care provider. Remember, your journey is unique, and seeking expert guidance is a powerful step in supporting your body's incredible capacity to heal. Your provider is your best resource for your specific situation, offering guidance on when and how to seek specialized care for your core, just as they would for earlier concerns like [Breast Engorgement (first two weeks postpartum)](/postpartum/engorgement-immediate).