If you’re dealing with abdominal separation (diastasis recti) or core weakness after pregnancy, how you move throughout the day matters more than you might think. Sudden strain, poor movement patterns, or repeated pressure on the abdominal wall can slow healing, but the good news is that small, mindful habits can make a big difference.
One of the most important movements to focus on is how you get up from lying down.
Roll onto Your Side First Instead of sitting straight up, gently roll onto your side. This reduces strain on your abdominal muscles and protects the healing tissue.
Use Your Arms to Push Up From your side, place your hands on the bed or floor and use your arms to push yourself into a seated position. This shifts the effort away from your core and into your upper body, where it’s safer during recovery.
Engage Your Core Gently Before you move, exhale and lightly draw your belly in toward your spine. This activates your deep core muscles and provides subtle support without creating excess pressure.
Avoid “Jackknife” Movements Trying to sit straight up from your back (like a crunch or sit-up) puts direct pressure on the abdominal wall and can worsen separation. It’s best to avoid this movement entirely while healing.
These small adjustments help you build as little intra-abdominal pressure as possible during a movement you perform multiple times a day. Over time, these habits support better healing, improved core strength, and reduced discomfort.
This approach is especially helpful if you’re recovering from a C-section, where protecting the abdominal area is even more important.