What My Diastasis Recti Repair Taught Me About Recovery, Empowerment, and the Postpartum Body

1. Introduction

As a Pilates instructor who specializes in Diastasis Recti (DR), I've always been passionate about helping women recover after pregnancy and surgery. But when I found myself facing my own postpartum health challenges, it was a whole different experience. After years of dealing with DR, I decided to undergo Diastasis Recti repair surgery to fix the separation in my abdominal muscles and get my body back to a place where I could feel strong and healthy again.

The surgery wasn’t about looking a certain way—it was about getting my body to function properly again. This experience not only changed my own health but also influenced how I teach Pilates and how I think about recovery. I’ve learned a lot through this journey, and I want to share some of that with you.

Finding balance as both a Pilates instructor and a mother recovering from surgery.

2. The Decision to Undergo Surgery

Deciding to have surgery wasn’t an easy choice for me. I had been working with Pilates and physical therapy for years to manage my DR. But the truth was, no matter how much I worked on strengthening my core, the separation between my abdominal muscles was still there, and it was causing a lot of physical issues, like back pain and poor posture.

For some women, surgery is necessary to really fix the problem, and I came to realize that for me, it was the best option. It wasn’t about wanting to look a certain way; it was about fixing something that had been impacting my health for years. This is something I think people often misunderstand when they hear about Diastasis Recti repair surgery—it’s not just about aesthetics. It’s about rebuilding strength and functionality, especially for women who’ve been through pregnancy, childbirth, or surgery.

Assessing the severity of my Diastasis Recti before deciding on surgery.

3. The Physical and Emotional Aspects of Recovery

As I went through my recovery, I couldn’t help but think back to my time working as a rehab assistant. During my school placements, I worked with people recovering from knee and hip surgeries, and one thing that stuck with me was how important it is to start small when you're healing. Simple movements, like wrist and ankle circles, are actually a big deal. They're a great way to get your circulation going, even when you’re stuck in bed.

I followed a similar progression myself in the weeks after surgery. Week one, I focused on ankle and wrist circles—nothing fancy, just gentle movement to get my blood flowing. Week two, I added in elbow and knee movements to keep things moving and prevent stiffness. By week three, I was doing belly breathing and pelvic tucks to start re-engaging my core. Then, by week four, I moved on to spinal articulations, slowly bringing more movement into my spine. These were simple but effective guidelines that I followed to help my body get back into action.

Starting small may not seem like much, but trust me, it helps—especially after surgery. It’s a big part of easing your body back into the movement it needs to heal.

4. How This Experience Influenced My Work as a Pilates Instructor

Before my surgery, I already knew how Pilates could help with recovery, especially for women dealing with things like DR or recovering from C-sections. But going through it myself gave me a whole new level of empathy and understanding. The little things that we take for granted—like sitting up straight or engaging our core—can feel impossible after surgery. Having gone through that, I now have a deeper appreciation for how recovery needs to be gradual and how important it is to listen to your body.

I’ve also learned how crucial it is to build strength in a way that doesn’t rush the process. Pilates isn’t about pushing through the pain or forcing yourself to get back to normal quickly. It’s about meeting your body where it’s at and gradually working toward healing. That’s something I really emphasize when I work with my clients—especially those who are recovering from surgery or trauma.

Teaching Diastasis Recti self assessment tools.

5. What I Learned About Postpartum Health and Empowerment

This whole experience has reinforced my belief that women need to take control of their health in whatever way works best for them. Whether it’s deciding to undergo surgery or just learning to trust your body’s ability to heal, it’s so important to make decisions that feel right for you.

There’s no one-size-fits-all solution, but the most important thing is listening to your body and taking the steps that will help you feel strong and supported.

For me, recovery wasn’t just about getting back to normal—it was about getting to a place where I felt empowered. It's easy to feel discouraged when your body doesn't cooperate the way it once did. But I’ve learned that healing takes time, and it’s okay to be patient with yourself. Recovery is a journey, not a race, and every small step counts.

Postpartum strength: Celebrating every step of the journey with my little one.

6. Conclusion: Embracing the Journey

Getting Diastasis Recti repair surgery has been a huge part of my healing journey, and it’s given me a new perspective on what it means to recover after childbirth or surgery. It’s not just about the physical changes—it’s about taking charge of your health and understanding that healing takes time, patience, and care. I’m so grateful for the lessons I’ve learned through this process, and I hope sharing them can help other women feel more empowered in their own journeys.

Remember, whether you're recovering from surgery, pregnancy, or any other physical challenge, your body is strong and capable of healing. Trust yourself, listen to your body, and take it one step at a time.