Walking is often the first exercise considered after experiencing the abdominal separation that can occur during pregnancy. This common condition, known as Diastasis Recti (DR), involves a change in the physical structure of the midsection, making safe movement a concern. Understanding how to incorporate low-impact activities like walking into a recovery plan is important for rebuilding core strength and stability. Proper walking technique provides a gentle, functional way to begin the healing process without placing undue strain on the weakened abdominal wall.
What is Diastasis Recti
Diastasis Recti is the separation of the rectus abdominis muscles, commonly called the “six-pack” muscles, along the midline of the abdomen. This separation occurs at the linea alba, a band of connective tissue that runs vertically between the paired abdominal muscles. The tissue stretches and thins due to excessive intra-abdominal pressure, most often during pregnancy as the uterus expands. A separation wider than two centimeters, or roughly two finger-widths, is considered Diastasis Recti.
The condition is not exclusive to postpartum individuals; it can also affect men and women due to significant weight changes, poor posture, or improper exercise techniques. A frequent sign of DR is a visible bulge or “pooch” in the abdomen, which becomes more pronounced when engaging the core, known as “doming” or “coning.” Other symptoms include persistent lower back pain, poor posture, and general core weakness because the abdominal muscles are less effective at stabilizing the spine.
Safe Walking Technique and Core Engagement
Walking is generally considered a safe and beneficial low-impact activity for individuals with DR, provided that correct form and core awareness are maintained. When done mindfully, walking naturally engages the transversus abdominis, the deepest abdominal muscle and a target for DR recovery. This deep engagement helps stabilize the trunk and gently supports the stretched linea alba without creating harmful outward pressure.
To walk safely, attention must be paid to posture, beginning with a neutral pelvis that is neither tucked under nor overly arched. Maintaining alignment prevents the body from compensating in ways that increase strain on the abdominal wall. As you walk, consciously draw the lower belly inward toward the spine with a gentle, sustained tension, ensuring the deep core muscles are working isometrically to protect the connective tissue.
Breathing technique is integral to safe walking and core engagement. Diaphragmatic breathing—inhaling to expand the ribs 360 degrees and exhaling while gently drawing the core inward—helps manage intra-abdominal pressure. This controlled breathing pattern prevents the downward pressure that can strain the pelvic floor and the outward pressure that can exacerbate the abdominal separation.
The most important step is to monitor the abdomen for any visible doming or coning along the midline. If a bulge appears during the walk, it is a sign that the core muscles are not adequately managing the pressure, and the intensity or duration should be immediately reduced. Start with short, gentle walks, perhaps 5 to 10 minutes, and gradually increase the duration and pace as core strength improves.
High-Risk Movements to Stop Immediately
Certain exercises and movements must be avoided because they directly increase intra-abdominal pressure, which pushes the abdominal contents outward and stresses the weakened linea alba. The most commonly cited high-risk exercises are traditional crunches, sit-ups, and roll-ups, which forcefully flex the spine and cause the abdominal muscles to bulge. These movements make it difficult to engage the deep stabilizing muscles effectively, leading to over-reliance on the superficial rectus abdominis.
Other movements that create excessive pressure include static holds like full planks and push-ups, especially if they result in doming along the midline. High-impact activities such as running, jumping, and intense twisting motions also exert forceful pressure on the abdominals and pelvic floor. These jarring movements can challenge core integrity and worsen the separation or contribute to pelvic floor dysfunction.
Heavy lifting, particularly overhead or when the weight is held far from the body, poses a risk if core control is lacking. The effort of lifting can cause individuals to hold their breath and generate high intra-abdominal pressure, placing strain on the abdominal wall. Even everyday actions like straining during a bowel movement or sitting straight up from a lying position without rolling to the side should be modified to avoid compounding the pressure.
When Physical Therapy is Necessary
While self-management with mindful movement is beneficial, professional intervention is required if the abdominal gap is two or more finger-widths wide, or if symptoms such as persistent lower back pain or visible doming continue. Physical therapy, particularly with a pelvic floor physical therapist (PFPT), is the standard approach for recovery.
A PFPT provides an accurate diagnosis and creates a tailored, progressive recovery plan that addresses the entire deep core unit. They teach precise techniques for activating the transversus abdominis and coordinating it with the pelvic floor muscles. Specialized therapy can also address related issues, such as urinary incontinence or pelvic pressure, that frequently accompany DR.