Abdominal Separation and Postpartum Exercise: What Every Mum Needs to Know
Welcoming a new baby is a transformative experience, but for many mothers, the postpartum journey also brings unexpected physical challenges. One of the most common—and often misunderstood—conditions is diastasis recti abdominis (DRA), or abdominal separation. It’s a natural part of pregnancy for many women, yet the confusion around what’s “normal,” how to recover, and what exercises are safe can feel overwhelming.
The Real Unspoken Impact and Why There’s a Need for Change
Diastasis recti isn’t just a physical condition—it’s deeply intertwined with how women see themselves, their roles, and their confidence. Research by Fitzpatrick et al. (2024) highlights that many women in Australia who experience diastasis recti describe its effects beyond the body. They speak about the persistent “pregnancy pouch” and how it impacts their self-esteem, social interactions, and even mental health.
For many, the greatest toll is on their sense of self. Intimate relationships can be affected—not necessarily because of how a partner views them, but because of how they view themselves. Women have reported feeling disconnected from their bodies, which can lead to diminished confidence and anxiety about their appearance. Socially, this can affect interactions, leading some to withdraw or feel less present in their communities.
Functionally, diastasis recti can disrupt daily life in profound ways. Chronic back pain, difficulty caring for children, and challenges with returning to work are all common realities. These aren’t just isolated complaints—they highlight the need for informed, compassionate support during postpartum recovery.
Unfortunately, many of these struggles are perpetuated by unrealistic societal expectations. The pressure to return to a pre-pregnancy body, amplified by social media, can skew perceptions and set women up for disappointment. These "standards" fail to reflect the realities of life after childbirth and often leave women feeling like they’re falling short.
At Papaya Clinic, we believe it’s critical to move away from over-medicalizing diastasis recti or creating unnecessary expectations. Instead, our focus is on empowering women to honor and adapt to the changes in their bodies while providing tailored support to address symptoms like pain, functional challenges, and confidence.
Change starts with education—offering women accurate, compassionate guidance from credible sources, not just social media trends. By working with health professionals who can assess individual needs, women can approach recovery in a way that’s both realistic and supportive of their long-term well-being.
We’ll start by exploring the anatomy of diastasis recti, dispelling some common myths, and sharing the latest research on safe postpartum exercises.
What is Diastasis Recti and Why Does It Happen?
Diastasis recti abdominis (DRA) is the natural separation of the abdominal muscles that occurs during pregnancy. As the uterus grows, the connective tissue called the linea alba stretches to make room for your baby. This process is normal and expected, allowing your body to adapt to the physical demands of pregnancy.
The linea alba is made up of collagen, a structural protein that provides strength and elasticity. During pregnancy, the ratio of collagen changes—Type I collagen, which is stronger and more durable, is replaced by Type III collagen, which is more elastic. This shift supports the natural stretching process but also means the abdominal wall is more prone to separation.
While DRA is common during pregnancy, the way your body recovers postpartum depends on factors such as:
Collagen type and quality: Your genetic predisposition plays a role in how well your body reforms collagen after pregnancy.
Core muscle strength: A strong rectus abdominis (RA) can help draw the linea alba back together postpartum, while a weaker RA may not provide enough tension to support this process.
Joint hypermobility: Women with hypermobile joints may be more prone to larger separations and slower recovery.
It’s important to note that some level of abdominal separation is a natural and normal part of pregnancy and postpartum recovery. However, when separation affects function—leading to core weakness, back pain, or a persistent bulge in the abdomen—it may require focused rehabilitation.
Common Myths and Fears About Diastasis Recti
When it comes to abdominal separation, there’s no shortage of myths and misconceptions that can leave postpartum women feeling unsure about what’s safe, effective, or even possible for recovery. Let’s break down some of the most common myths about diastasis recti and uncover the facts.
Myth 1: "I should completely avoid abdominal exercises during pregnancy."
This myth has been around for years, but it’s far from accurate. While certain high-intensity exercises may not be ideal, staying active during pregnancy—when done safely—is highly beneficial. Maintaining core strength helps support your growing belly, reduces back pain, and can even improve postpartum recovery outcomes.
The World Health Organization (WHO) recommends that women start or continue regular exercise during pregnancy and in the postpartum period. This includes core exercises, as long as they are adapted to your body’s changing needs and done under guidance.
Myth 2: "Doing sit-ups or crunches postpartum will make diastasis recti worse."
Many women fear that traditional abdominal exercises, like sit-ups or crunches, could exacerbate their separation postpartum. However, current research suggests otherwise. A recent study by Gluppe et al. (2023) found that exercises such as curl-ups, head lifts, and oblique twists, when done six months postpartum, do not worsen diastasis recti or pelvic floor disorders. These exercises also didn’t change the severity of low back or pelvic pain after 12 weeks of consistent practice.
This doesn’t mean you should jump straight into crunches postpartum without preparation. It’s important to start with gentle core activation exercises and progress under professional guidance. But the idea that all crunches are off-limits is simply outdated.
Myth 3: "The size of diastasis recti during pregnancy determines postpartum recovery."
While the size of separation during pregnancy may seem alarming, it doesn’t necessarily predict long-term outcomes. Factors like your body’s ability to produce and repair collagen, as well as your core strength, play a much bigger role.
Collagen types I and III are crucial for repairing the linea alba postpartum. However, if the rectus abdominis muscles (your "six-pack muscles") are weak, they may not be able to draw the linea alba together, even after collagen has reformed. This is why strengthening the core is essential during recovery.
A large separation at the end of pregnancy doesn’t mean you’ll automatically have significant diastasis recti postpartum. With proper exercise and support, your body is capable of remarkable recovery.
Myth 4: "I should stop exercising entirely if I have diastasis recti."
Stopping all exercise due to diastasis recti can do more harm than good. Continuing a safe, tailored exercise routine is one of the most effective ways to improve core function and prevent long-term issues like back pain or pelvic instability.
Focusing on core exercises, including the rectus abdominis, is central to recovery. Strengthening the abdominal wall helps improve overall function, provides better support for your body, and can enhance quality of life.
It’s important to consult with a pelvic health physiotherapist to design an exercise plan that’s appropriate for your condition, ensuring you move forward safely and effectively.
Myth 5: "Diastasis recti will always require surgery to fix."
Many women worry that abdominal separation will require surgery to restore their core, but this is often not the case. Surgical intervention is typically recommended only for separations greater than 50mm or when there is significant abdominal bulging that affects function. Most cases of diastasis recti can be managed and improved with a tailored exercise program, education, and support.
At Papaya Clinic, we focus on non-invasive recovery strategies first. By strengthening the core muscles and addressing underlying issues, most women can regain function and confidence without surgery.
Recommendations to promote quick recovery for Diastasis Recti
If you’re navigating postpartum recovery with diastasis recti (DRA), here are practical steps to guide your journey. These recommendations are designed to improve your function, reduce discomfort, and rebuild your confidence in a safe, supportive way.
1. Stay Active During Pregnancy
Maintaining regular, safe, and effective exercise during pregnancy is key to supporting core strength and preparing your body for postpartum recovery. Guided abdominal work that includes rectus abdominis activation and engages the entire abdominal wall is crucial for managing DRA postpartum.
Focus on safe and effective exercises under professional guidance to maintain abdominal strength and support your body as it changes.
Include core exercises that target rectus abdominis and transverse abdominis as part of a holistic approach to strengthening your core.
Use the "talk test" during exercise to gauge intensity—ensure you can maintain a conversation while exercising as a measure of tolerance and safety.
Consult with your healthcare provider or pelvic health physiotherapist to ensure your routine is appropriate for your pregnancy stage and goals.
2. Work on Core Strength Postpartum
Postpartum recovery involves rebuilding core strength to restore function and support the abdominal wall. Safe and progressive loading of the abdominal muscles, including medium to high load work where appropriate, is central to improving function and preventing long-term issues.
Engage in a tailored exercise program that assesses your pelvic floor and abdominal wall function. Medium to high load exercises can be safely introduced based on professional assessment.
Avoid avoiding! Deliberate strength-building is necessary—skipping these exercises can negatively impact long-term function and overall core stability.
Include functional movements that prepare your body for daily activities while promoting core strength and stability.
3. Strengthen, Don’t Avoid, Key Movements
Contrary to common misconceptions, certain exercises like curl-ups or oblique twists are not harmful after pregnancy. When done correctly, these movements support recovery and build strength.
Research by Gluppe et al. (2023) found that exercises such as curl-ups, head lifts, and oblique twists do not worsen diastasis recti, pelvic floor disorders, or back pain after 12 weeks postpartum.
These exercises, when guided and progressed appropriately, improve core stability and strength while promoting overall function.
Focus on proper form and gradual progression to ensure these exercises are effective and aligned with your recovery goals.
How Pelvic Health Physiotherapists Can Help with Diastasis Recti
Navigating postpartum recovery can be overwhelming, especially when dealing with diastasis recti (DRA). This is where pelvic health physiotherapists play an essential role, offering evidence-based assessments and tailored recovery plans that address both physical and emotional well-being. Let’s dive into how they can help you on your recovery journey.
The Role of a Pelvic Health Physiotherapist
Pelvic health physiotherapists specialize in understanding how pregnancy and childbirth affect the core, pelvic floor, and overall body function. For women with diastasis recti, they assess:
Abdominal Separation: Measuring the width and depth of the linea alba, as well as the function of the rectus abdominis and transverse abdominis muscles.
Pelvic Floor Function: Ensuring your pelvic floor muscles are adequately supporting your core, as these work in synergy with the abdominal wall.
Breathing and Posture: Evaluating how breathing mechanics and posture contribute to core stability and alignment.
Overall Functional Strength: Identifying areas of weakness or imbalance that may be affecting your daily activities, comfort, or ability to exercise.
Rebuilding Confidence in Your Body
Recovery from abdominal separation isn’t about returning to a pre-pregnancy body. It’s about embracing a new, functional version of yourself. With the right support, including Clinical Pilates and pelvic health physiotherapy, you can rebuild your strength, improve posture, and confidently navigate postpartum life.
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