Abdominal Separation After Pregnancy: Understanding What This Means and Moving Forward.
- Fran Corr
- Jun 11
- 2 min read
If you've recently had a baby, you may have heard the term diastasis recti or divarication or simply just abdominal separation and wondered whether it's something you should be worried about.
The reassuring news is that it is a normal adaptation of the body during pregnancy. While some people experience ongoing symptoms or concerns after birth, having a separation of the abdominal muscles is not a sign that your body is broken or that you've done anything wrong.
What is it?
Divarication is the widening of the connective tissue (Linea Alba) that sits between the left and right sides of the abdominal muscles.
During pregnancy, to accommodate the development of the growing baby, the connective tissue stretches and the abdominal muscles move apart.
For most women, the width of the separation gradually reduces in the first 8 weeks after you have your baby. However, some may continue to have a noticeable gap for months or years after pregnancy.
It is important to remember that the size of the gap does not determine the function and control of the muscles, nor does it define the symptoms and limitations someone may be experiencing.
Some women may experience abdominal weakness, back pain or difficulty managing pressure when lifting or during exercise.
Do I Need to Close the Gap?
No, not necessarily. Again, it is important to remember that we all have ‘a separation’, this is normal anatomy.
What needs to be focused on is
The function and strength of your abdominals
Breathing patterns
Pelvic floor function
Confidence with returning to exercise
What Can a Pelvic Health Physiotherapist Help With?
We have specialist training in assessing and treating the abdominal muscles.
We can also advise and help you understand
How breathing and pressure management may be influencing your symptoms
Which exercises are most suitable depending on your stage of recovery
How to return to the activities you enjoy such as running, lifting at the gym or sports
Targeted exercise can help improve the way the abdominal muscles, connective tissue, diaphragm, and pelvic floor work together. Through progressive strengthening and movement retraining, the abdominal wall can become more effective at managing pressure and transferring load throughout the body.
Lastly… Function Over Appearance
So often social media can influence how we feel ‘we should’ be recovering. But in reality postnatal recovery is different for everyone.
More important questions to answer may be;
Can I lift and carry my child comfortably?
Can I return to activities I enjoy?
Am I able to manage everyday tasks without symptoms?
Your body has adapted to grow a baby. Recovery is not linear and not about achieving perfection. It is about rebuilding strength and confidence.
Ready to start your journey?
We offer 1:1 appointments at GL52 Clinic
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