After a pregnancy, your body changes in many ways. A diastasis is common after childbirth. This is a gap between the rectus abdominis muscles. Many women do not recognise this straight away. Yet it can have a major impact on your recovery. Your core feels weaker. Your posture changes. Exercising can also be more difficult. Diastasis recovery is therefore not just about appearance. It is primarily about strength, stability and functioning well in your daily life.
What precisely is a diastasis?
A diastasis is a separation between the rectus abdominis muscles. These muscles run from your breastbone to your pubic bone. Between these muscles is connective tissue, which is called the linea alba. During pregnancy, this tissue stretches, which creates a gap between the muscles. That is a natural reaction of your body. It is necessary to make room for the growth of your baby. After childbirth, that gap sometimes remains.
How pregnancy can cause a diastasis
During pregnancy, there is increasing pressure on your abdomen. Your baby grows and your abdominal muscles are stretched. Hormones cause connective tissue to become more flexible. This helps during childbirth, but also makes the tissue more vulnerable. During labour itself, the pressure increases even further. Because of this, the distance between your abdominal muscles can become larger. This is normal, but your body needs time to recover afterwards.
Symptoms and consequences of an unhealed diastasis
A diastasis can cause various symptoms. You may experience a weaker feeling in your core. Sometimes you can see a bulge in your abdomen when exerting yourself. Lower back pain is also common. Your posture may feel unstable. Lifting or exercising takes more effort. Some women also experience pelvic floor issues. These signs often only become clear later on. Yet they have a major impact on your daily movement and recovery after pregnancy.
How to recognise a diastasis
You can sometimes recognise a diastasis yourself. For example, when your abdomen bulges forwards when you tense your abdominal muscles. A weak feeling in your core can also be a sign. Sometimes you can feel a gap between your abdominal muscles when you press on them. Even so, self-testing is not always reliable. A specialist is better able to assess this. That way you know exactly what is going on and how you can recover safely.
Diastasis recovery is all about rebuilding
Recovery from a diastasis is all about control and rebuilding. You learn to reactivate your deep abdominal muscles. Breathing plays an important role in this. Your pelvic floor also works together with your core. Exercises are built up gradually. The goal is not quick results, but sustainable recovery. Your body must learn to work together again. With the right approach, your core becomes stronger and more stable. That way, you can safely move and exercise again.
What you had better not do during the recovery period
During the recovery period, caution is important. Avoid exercises that put a lot of pressure on your abdomen. Think of sit-ups or heavy crunches. Explosive core exercises are also often too demanding. Building up too quickly can actually delay recovery. Your body needs control, not maximum tension. Therefore, focus on calm and controlled movements. This gives your connective tissue the chance to become stronger without extra strain.
BEYOND Amsterdam for diastasis recovery
Postpartum recovery is not a race. It is a process that takes time. At BEYOND Amsterdam, it is all about personal guidance and safe progression. You work on your core, posture and stability. Everything happens at your own pace. No standard schedule, but an approach that suits your body and recovery. This is how you build strength step by step. The goal is for you to feel strong, stable and confident in your own body again.
