If you have noticed a gap or ridge running down the middle of your abdomen, a stomach that still looks pregnant months after birth, or a weakness in your core that does not seem to improve, you are not alone. Abdominal separation after pregnancy is one of the most common postpartum concerns women bring to their physiotherapist, and the good news is that it is far less alarming than it might seem.
This article explains what diastasis recti is, when it is clinically significant, what safe movement looks like in the early weeks, and when postpartum physiotherapy is worth pursuing.
What is abdominal separation after pregnancy?
During pregnancy, your growing uterus pushes against the rectus abdominis muscles, the paired muscles that run vertically down the front of your abdomen. To accommodate this, the connective tissue joining them, called the linea alba, stretches and widens. The result is a gap between the two sides of the muscle. This is diastasis recti, also known simply as abdominal separation.
Almost every woman experiences some degree of this stretching by the third trimester. It is a normal, functional adaptation to pregnancy, not a sign that something has gone wrong.
You might notice it as a visible ridge or doming along the centreline of your abdomen when you sit up, a persistent softness or weakness through your core, a stomach that still appears pregnant well after birth, or simply a feeling that your midsection is not working the way it used to. In many cases, there are no obvious symptoms at all.
The most common misconception
The biggest thing to understand about abdominal separation after pregnancy is how common and how manageable it usually is. Almost all women have some degree of separation; most cases are mild, and the majority resolve well without specialist intervention.
You do not need specialised postpartum garments or bands. You do not need to avoid all core work. In fact, gentle core engagement in the early weeks actively supports your recovery. The sooner you start moving gently and appropriately, the better your foundation for the weeks ahead.
When does it become a concern?
The key thing to understand first is that gap size alone does not tell the whole story. Function matters as much as measurement, which is why only a physiotherapist can give you a meaningful picture of where things stand.
That said, a separation of more than 2.5 centimetres is generally where clinicians start to pay closer attention. If you experience visible doming that persists rather than resolving quickly, or that comes with pain, pelvic floor symptoms, or a weakness affecting your daily activities, those are signals worth following up on with a women’s health physio.
Will diastasis recti resolve on its own?
For the majority of women, yes. There is a significant amount of natural healing that happens in the postpartum period, and abdominal separation recovery is part of that. In Australia, most women are assessed by a physiotherapist before leaving hospital after birth. If a significant gap is noted, a follow-up at around six weeks postpartum is often arranged through hospital outpatient services.
Most natural recovery happens in the first eight to twelve weeks postpartum, which is why gentle movement and appropriate support in those early weeks matter. The best tool to support your body during this window is gentle compression. Standard high-waisted activewear is entirely sufficient for this purpose. You do not need specialised postpartum garments or recovery bands. The goal is gentle, not aggressive, support of the abdominal wall, and excessive compression can actually interfere with the natural healing process.
It is also worth knowing that complete recovery is not the universal outcome, and that is not necessarily a problem. Some women will have a small gap that remains permanently with no functional issues whatsoever. That is a normal outcome, not a failure.
Diastasis recti exercises: what to do and what to avoid
Safe movement in the early weeks
Early postpartum exercise should focus on gentle core engagement rather than intensity. For the first six weeks, regardless of how you gave birth or the severity of any separation, the guiding principle is simple: base your activity on how you feel.
Walking is an excellent starting point. Pelvic floor work is appropriate from early on and supports broader core recovery. Gentle core activation exercises such as diaphragmatic breathing (where you breathe into your lower ribs and allow your abdominal wall to gently expand and release) and heel slides (lying on your back, slowly sliding one heel out along the floor while maintaining a stable pelvis) are good beginner-level movements that engage the deep abdominal muscles without loading the linea alba.
Pilates, particularly mat-based or clinical Pilates, is well suited to postpartum recovery and can be a useful longer-term framework for rebuilding core strength progressively.
Exercises to approach carefully
Certain movements increase intra-abdominal pressure in ways that can challenge the linea alba before it has regained sufficient tension. These include traditional crunches and sit-ups, double-leg raises, heavy loaded movements such as weighted squats or deadlifts before you have cleared six weeks and received appropriate guidance, and high-impact exercise such as running or jumping before your core and pelvic floor are ready.
The reason these require care is not that they are permanently off-limits, but that they create pressure the healing tissue may not yet be able to manage well.
How to know if an exercise is making things worse
Pain is the clearest signal to stop. Beyond that, watch for coning or doming during exercise, where a peak or ridge appears along the centreline of your abdomen. If you notice this, it suggests the exercise is creating more load than your core is currently managing. Modify the movement, reduce the range, or swap to something gentler until you have had a chance to speak with a physio.
Post partum physiotherapy: what to expect at an assessment
Many women are unsure what a physiotherapy assessment for diastasis recti actually involves, and that uncertainty can delay them from seeking help. Here is what you can expect.
Your physiotherapist will want to look at and feel your abdomen directly. Be prepared to lift your shirt. They will use their fingers to assess the width and depth of any separation, and the tension in the connective tissue, which is at least as important as the gap itself. They may ask you to attempt a small abdominal contraction or a partial crunch so they can observe how your muscles activate and whether doming occurs.
The assessment is straightforward, takes only a few minutes, and gives you a clear picture of where things stand. From there, your physio can guide you on exercises specific to your presentation, help you understand what movements to modify, and support your return to activity at the right pace.
If you have any concerns at any point in your postpartum recovery, booking with a women’s health physiotherapist is worthwhile. Early support is always better than waiting. You do not need to wait until a specific timeframe has passed, and you do not need to feel certain that something is wrong. If something feels off, that is enough reason to get it checked.
When to book an appointment
Consider seeing a women’s health physio if you notice any of the following:
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- Visible coning or doming during exercise or when getting up from lying down
- Core weakness that is affecting everyday activities such as lifting, carrying, or getting out of bed
- Lower back pain or pelvic pain that has persisted since birth
- A sense that something is not quite right, even if you cannot identify exactly what
If a separation of more than 2.5 centimetres was noted in hospital, or if you were not assessed before discharge and have any concerns, a postpartum physiotherapy appointment is a sensible next step.
In rare cases where significant diastasis recti does not resolve adequately, there can be flow-on effects including pelvic girdle pain, lower back pain, and pelvic floor dysfunction. In very rare situations, it can increase the risk of abdominal hernia. These outcomes are uncommon, but they are a reason not to ignore persistent symptoms.
Book an appointment with our women’s health physios
If you are unsure where to start or want personalised guidance, a postpartum physiotherapy assessment gives you exactly that. Clear information, a proper assessment, and a plan tailored to you. Book an appointment with the team at North West Physio and take the first step with confidence. Get in touch today to arrange your assessment.
Frequently asked questions
Is abdominal separation after pregnancy the same for everyone?
No. The width, depth, and tissue tension vary considerably between women. Two people with the same gap measurement can have very different functional presentations, which is why individual assessment matters more than any number on its own.
Can I check for diastasis recti myself?
You can do a rough self-check by lying on your back, lifting your head slightly, and feeling along the centreline of your abdomen for a gap or softness. However, self-checking has significant limitations. A physiotherapist assesses tissue tension and function, not just width, which gives a much more useful clinical picture.
Do I need to wear a compression garment?
Standard high-waisted activewear provides adequate gentle support in the first six weeks. You do not need specialist postpartum garments or recovery bands. Excessive compression can interfere with natural healing, so gentle support is the goal.
When can I return to running or higher intensity exercise?
General guidance is not before six weeks postpartum, and not without appropriate assessment of your pelvic floor and core first. If you have a significant separation or ongoing symptoms, your physio will advise a more gradual timeline based on your individual recovery.
Should I see a physio or an exercise physiologist?
Both can support postpartum recovery. A women’s health physiotherapist is best placed to assess and diagnose diastasis recti and any associated pelvic floor concerns. An exercise physiologist working in a postpartum or clinical exercise setting is well suited to guiding your return to structured exercise once you have been cleared.
