Physical Therapy for Diastasis Recti in Oregon

Diastasis recti happens when the muscles in your belly get stretched too far and separate. This space between the muscles can make your belly stick out or feel weak. It usually happens after pregnancy, but not only moms get it. Diastasis recti in men and even in athletes is also possible if the belly gets too much pressure.

These belly muscles are called the rectus abdominis, and they normally sit close together in the middle of your stomach. But when they move apart, the middle gets soft and weak. That’s called diastasis recti.

People with this condition may notice:

• A bulge or “pooch” in the belly
• Weakness when lifting or standing up
• Pain in the lower back
• Poor posture

This problem is common in postpartum women, especially after more than one pregnancy. But anyone who does heavy lifting, has extra belly weight, or pushes their stomach muscles too much can also get it.

If not treated, diastasis recti can cause more issues like core weakness, trouble with movement, and back pain. That’s why it’s important to know about it and get the right help early.

Physical therapy for diastasis recti is one of the best ways to fix it. A trained physical therapist can help bring your muscles back together and make your belly strong again.

In Salem, Oregon, you can get help from Dr. Raj at HWY Physical Therapy, located in Center 50+, Salem City Building, 2615 Portland Rd NE, Salem, OR 97301 (Call 971-202-1979).

Understanding the Causes and Risk Factors

Diastasis recti happens when too much pressure pushes on the belly muscles. This can stretch them apart over time. There are many reasons why this happens.

One big cause is pregnancy. As the baby grows, the belly stretches. This makes the belly muscles move away from the middle. It happens often in the last months of pregnancy or after the baby is born. Moms who had more than one baby, twins, or gave birth late in life have a higher chance of getting it.

But it’s not just moms. Men and women who do heavy lifting or hard workouts can also get diastasis recti. Lifting the wrong way or holding your breath during a lift can put too much pressure on the belly. Over time, this may pull the muscles apart.

Other causes include:

• Being overweight
• Doing strong core exercises without using the right form
• Constipation or chronic coughing that causes belly strain

Some people are born with weak connective tissue, which holds the muscles together. This makes it easier for the muscles to stretch out.

You are more at risk if you:

• Are pregnant or postpartum
• Have done many sit-ups or crunches
• Have a job that needs lifting
• Are over 35 years old
• Have had more than one baby close together

Knowing what causes diastasis recti can help you avoid it. If you are at risk, learning safe ways to move and working with a physical therapist can keep your belly muscles strong and safe.

Signs and Symptoms You Shouldn't Ignore

Diastasis recti is not always easy to spot at first. But over time, your body may show signs that something is wrong with your belly muscles. These signs should not be ignored.

One common sign is a bulge or dome in the middle of your belly. This can show up when you sit up, get out of bed, or lift something. The bump may look like a ridge that runs down your stomach, especially above or below the belly button.

Other symptoms include:

• Feeling like your core is weak
• Trouble with balance or posture
• Back pain, especially in the lower back
• Bloating or feeling like your belly is soft and loose
• Leaking urine when you laugh, cough, or sneeze (this is called incontinence)

You may also feel like your stomach is still pregnant, even months after having a baby. Some people think it’s just “baby fat” or a weak belly, but it may be diastasis recti.

A simple way to check is to lie on your back with knees bent and press your fingers into your belly near the belly button. If you feel a gap wider than two fingers, you may have it.

These symptoms can make daily life harder. You may find it tough to lift kids, carry groceries, or even sit up straight. That’s why it’s important to know the signs and get help early.

Physical therapy for diastasis recti can help close the gap and make your belly strong again. A trained therapist will teach you safe exercises and breathing techniques to fix the problem step by step.

Why Physical Therapy Is Essential for Diastasis Recti Recovery

Physical therapy for diastasis recti is one of the safest and best ways to heal your belly. It helps your muscles come back together and makes your core strong again — without surgery.

When the belly muscles are pulled apart, they don’t work the way they should. Simple things like lifting your child, walking upstairs, or sitting up can feel hard. If the muscles stay weak, it can lead to back pain, poor posture, and even injury.

A physical therapist knows how to find the exact spot where the muscles are weak. They don’t just focus on the belly — they look at your whole core, including your pelvic floor and breathing muscles.

In therapy, you will:

• Learn how to breathe the right way to support your core
• Practice gentle exercises that don’t make the gap worse
• Build strength in your deep belly muscles
• Get tips for daily movements like sitting, standing, and lifting

Unlike regular workouts, physical therapy focuses on healing, not just fitness. Some common exercises like crunches or planks can make diastasis recti worse if done too soon. A therapist will guide you step-by-step, so you avoid injury and make steady progress.

Therapy also helps with other problems that come with diastasis recti, like pelvic floor weakness or leaking urine. It teaches you how to move safely and build good habits that last.

If you think you have diastasis recti, don’t wait. The sooner you begin therapy, the better your results. You don’t need to live with a weak belly or back pain. Therapy gives you a chance to feel strong and confident again — the natural way.

Top Physical Therapy Exercises for Diastasis Recti

The right exercises can help bring your belly muscles back together and make them strong again. But you must go slow and be careful. Not all exercises are safe for diastasis recti. That’s why physical therapy for diastasis recti is so important — it teaches you what to do and what to avoid.

Here are some gentle, safe exercises that therapists often use. These help your core muscles, pelvic floor, and breathing work as a team.

1. Diaphragmatic Breathing (Belly Breathing)

Lie on your back with your knees bent. Place one hand on your chest and one on your belly. Breathe in slowly through your nose. Let your belly rise while your chest stays still. Then breathe out through your mouth and let your belly go down. This helps your deep belly muscles wake up.

2. Pelvic Tilts

Lie on your back with your feet flat. Tighten your lower belly and gently press your back into the floor. Tilt your hips slightly up. Hold for a few seconds, then relax. This helps you feel your deep core muscles and improves posture.

3. Heel Slides

Start on your back with knees bent. Slowly slide one foot forward until your leg is almost straight, then slide it back. Keep your belly pulled in gently the whole time. This works your lower belly without straining it.

4. Kegels with Breathing

Breathe in and relax your belly and pelvic muscles. As you breathe out, gently squeeze the muscles you would use to stop pee. This makes your pelvic floor and core stronger together.

5. Toe Taps

Lie on your back and bring your knees up so your hips and knees form right angles. Lower one foot toward the floor slowly, then bring it back up. Do the same with the other leg. Keep your belly steady. This is great for building core control.

These exercises may look simple, but they are very powerful when done the right way. A physical therapist will help you:

• Use proper form
• Know how many to do
• Add harder moves as you get stronger

Never do crunches, planks, or sit-ups in the beginning. They can make the muscle gap worse. Your therapist will tell you when you’re ready for more advanced moves.

Doing the right exercises can:

• Close the muscle gap
• Reduce belly bulge
• Improve posture
• Ease pain in the back and hips
• Make everyday tasks easier

Consistency is key. Even 10–15 minutes a day can make a big difference if done correctly.

What to Expect from a Physical Therapy Program in Oregon

If you are starting physical therapy for diastasis recti in Oregon, you may wonder what it’s like. A good program is gentle, safe, and made just for you. The goal is to help your belly muscles come back together and make your whole core stronger.

First Visit: The Evaluation

At your first session, the physical therapist will:

• Ask you about your symptoms, daily habits, and goals
• Check how wide and deep the gap in your belly muscles is
• Look at how you breathe, stand, and move
• Test your core and pelvic floor strength

This helps them understand what your body needs. Every person is different, so your therapy plan will be special for you.

Your Custom Plan

Your therapist will build a plan that:

• Includes safe exercises to close the gap
• Teaches you how to use your core in daily life
• Helps with posture, balance, and back pain
• Shows you how to breathe and move the right way

You will also learn what to avoid — like lifting heavy things the wrong way or doing exercises that put pressure on your belly.

Ongoing Sessions

As you get stronger, your therapist will change your plan. You will slowly move from very easy exercises to harder ones. Each step will match your progress. You might also get a home program, so you can keep practicing between visits.

Tools You May See

Some clinics may use:

• Real-time ultrasound to see how your muscles work
• Biofeedback tools to help you feel the right muscles
• Gentle hands-on techniques to support movement

Most people see their therapist once or twice a week, but this can vary. Recovery can take weeks or months, depending on how big the gap is and how your body responds.

Whether you live in Portland, Salem, Eugene, Gresham, or Hillsboro, you can find skilled therapists who offer care close to home.

Therapy is not a quick fix, but it’s a smart and safe path to healing. With the right help, you can feel stronger, move better, and protect your body for the future.

Choosing the Right Physical Therapy Clinic for Diastasis Recti in Oregon

Picking the right place for physical therapy for diastasis recti is very important. You want to feel safe, supported, and cared for. A good clinic will know how to help your belly heal the right way.

What to Look For

Not every clinic is the same. Here are things to check when choosing one:

• The therapist should understand diastasis recti and have experience with core rehab
• They should give you a personal plan, not just a list of exercises
• You should feel comfortable asking questions
• The place should look clean and feel welcoming

Some clinics also teach safe ways to move, lift, and breathe — not just exercises. This helps you get better results and avoid making the gap worse.

Ask These Questions

When calling or visiting a clinic, you can ask:

• Do you have experience with postpartum core recovery?
• Will I get one-on-one time with a therapist?
• Can you help with pelvic floor and breathing too?
• Do you offer a home program I can follow?

These questions help you know if they’re the right fit for your needs.

Specialized Care Near You

If you're in Salem, Portland, Eugene, Gresham, or Hillsboro, look for clinics that focus on core rehab and women’s health physical therapy. They are more likely to understand your condition well.

In Salem, you can get expert care from Dr. Raj at HWY Physical Therapy, located at Center 50+, Salem City Building, 2615 Portland Rd NE, Salem, OR 97301 (Call 971-202-1979).

Taking time to find the right clinic means you’ll get better, faster, and safer.

Common Myths About Diastasis Recti and Physical Therapy

There are many wrong ideas about diastasis recti. These myths can stop people from getting the help they need. Let’s look at some common ones and the truth behind them.

Myth 1: It Will Go Away On Its Own

Many people think the belly gap will close by itself. This is not true for everyone. Some people may see small changes over time, but the muscles often stay weak. Without help, the gap can stay the same or get worse.

Myth 2: Only Women Get Diastasis Recti

While this condition is common in postpartum women, it can happen to others too. Men, athletes, and people who lift heavy things or have weak core muscles can also get it.

Myth 3: You Need Surgery to Fix It

Surgery is not the only answer. In most cases, physical therapy for diastasis recti can help close the gap and bring back strength. Therapy is safer and works well for many people.

Myth 4: Just Do Crunches to Fix It

This is not safe. Crunches and sit-ups can make diastasis recti worse, not better. These moves put too much pressure on the belly. A therapist will show you gentle, safe exercises that really help.

Myth 5: It’s Just a Cosmetic Problem

It’s not just about how your belly looks. A wide belly gap can lead to back pain, core weakness, and poor posture. It can also make daily tasks harder. Healing the muscles helps your whole body feel better.

Diastasis Recti and Long-Term Core Health

Diastasis recti is not just a short-term problem. If the belly muscles stay weak for too long, it can affect your body in many ways. That’s why it’s important to care for your core health now and in the future.

Your core is more than just your belly. It includes your lower back, sides, hips, and pelvic floor. These muscles work together to help you stand, sit, bend, and lift. When your belly muscles are weak or split, your whole core has to work harder.

If diastasis recti is not treated, it can lead to:

• Ongoing back pain
• Trouble with balance and movement
• Poor posture
• Pelvic floor issues, like leaking urine
• Higher risk of injury during everyday tasks

Fixing the belly gap is not just about looks — it’s about how your body works. A strong core helps you feel steady, safe, and pain-free.

Physical therapy for diastasis recti teaches your muscles to work the right way. Over time, this builds better habits. It helps you move safely at home, at work, or during exercise. It also keeps you from hurting your back or belly again.

Even after the gap is closed, it’s smart to keep doing gentle core exercises. This keeps your muscles strong and ready for anything.

When your core is strong, your whole body feels better — today and for years to come.

Conclusion: The Path to Healing Starts with the Right Support

Diastasis recti can feel scary or confusing, but you don’t have to go through it alone. With the right help, your belly muscles can heal, and your body can feel strong again.

Physical therapy for diastasis recti is a safe and smart way to fix the muscle gap. It helps you move better, breathe better, and feel better every day. A trained therapist will guide you step-by-step, using gentle exercises that work for your body.

Whether you had a baby, lift heavy things, or just feel weak in your middle, therapy can help. It’s never too late to start healing your core.

You deserve to feel confident, strong, and pain-free — not just now, but for the future too.

Topics to Read Further

If you want to learn more after reading this post, here are some helpful topics to search on Google:

1. Best core exercises for diastasis recti recovery
2. How to check for diastasis recti at home
3. Postpartum pelvic floor therapy benefits

These topics will help you better understand your body and how to support your healing.

Contact HWY PT for Expert Advice and Support

If you think you may have diastasis recti or want to feel stronger and more confident in your core, now is the time to take the next step. The team at HWY Physical Therapy is here to help you heal safely with a plan that fits your needs.

Reach out today to schedule your personalized assessment with Dr. Raj at Center 50+, Salem City Building, 2615 Portland Rd NE, Salem, OR 97301.

Call now: 971-202-1979

Let us help you move better, feel better, and live stronger.