WHY POSTPARTUM CORE WEAKNESS HAPPENS
If you’re a new mom and feel like your core is “gone,” unstable, or simply not responding the way it used to, you’re in good company. As a mama of 4—I have been there and am here to support you through your postpartum journey any way I can!
Postpartum core weakness is one of the most common issues I treat in new moms — and it impacts everything from posture to back pain to confidence in returning back to the things we love.
Why This Happens
During pregnancy, the abdominal wall stretches to accommodate your growing baby. This stretching reduces tension in the connective tissue (linea alba), weakens the deep core, and often leads to diastasis recti. Add the demands of feeding positions, lifting a newborn, and interrupted sleep — and your core simply doesn't have the support system it once had!
Signs You May Have Postpartum Core Weakness
Bulging or doming during sit-ups or getting out of bed
Lower back pain
Hip Pain
Feeling unstable when lifting/carrying baby’s car seat
Difficulty with balance or single-leg activities (stairs!)
Pressure in the pelvic floor
What You Can Try at Home
360 breathing — 10 slow breaths, 1–2 times daily.
TA activation — gently draw your belly in while breathing normally.
Log roll out of bed — avoid sit-up style transitions.
When to See a DPT
If you still feel weak, unstable, or uncomfortable after 6 weeks postpartum — or notice doming — an in-home PT assessment can definitely help you move better and grow stronger!
Bloom PT & Wellness offers in-home postpartum care throughout Northern NJ to help you rebuild your core safely and confidently!