In the weeks after giving birth, it’s completely normal to notice changes in your body, especially around your core and abdomen. Many new mums start to worry when they see a gap or softness between their abdominal muscles, often fearing something is “wrong”.  

This change, known as diastasis recti abdominis (DRAM), is incredibly common and part of how your body adapts to pregnancy and birth. Despite that, social media has turned it into a source of fear. Scrolling through posts filled with before and after photos and warnings about ab separation can make even normal recovery feel alarming. 

The truth is your body isn’t “broken”. As women’s health physiotherapists, we see this every day: new mums who’ve been told their core is “damaged” or that they need immediate treatment when in reality, their body is doing exactly what it’s meant to do. 

We want to take away that fear. Below, we’ll share evidence-based information to help you understand what’s really happening in your body, what recovery looks like, and when professional support can make a difference. 

What is postpartum abdominal separation  

Postpartum abdominal separation occurs when the connective tissue (called the linea alba) between your rectus abdominis muscles stretches during pregnancy. This is a completely normal adaptation your body makes to accommodate your growing baby. 

During pregnancy, hormonal change helps adapt connective tissues, allowing your abdominal muscles to stretch apart and make room for your little one. After birth, this tissue needs time to regain its normal state through natural diastasis recti recovery. 

Research confirms just how common this experience is. Studies show that at least 66% of women experience some degree of abdominal separation in late pregnancy and early postpartum. Understanding this prevalence helps put your own experience into perspective: you’re part of the majority, not dealing with an unusual complication. 

How do hormonal changes in the first three months after birth influence abdominal healing?

After delivery, your hormone profile changes dramatically. While these hormonal shifts happen relatively quickly, the physical changes that occurred during pregnancy, particularly to your connective tissue composition, take approximately three months to return to a pre-pregnancy state. 

This is why the first three months postpartum are considered a crucial healing period for abdominal separation postpartum recovery. Your body is working hard behind the scenes to restore strength and function to stretched tissues. This is also why we encourage new mothers to seek postnatal physiotherapy assessment within this optimal window as well. It can also be helpful to see a physiotherapist prenatally for assessment and education on the early care of your body once you have delivered. 

How long does it take most postpartum women to fully recover?

Every woman’s recovery journey is unique, but research suggests that most women see significant improvement within 6 to 12 months postpartum. However, it’s important to remember that recovery is influenced by numerous factors including: 

• Your overall health and fitness level 
• Number of previous pregnancies 
• Size of your baby 
• Type of delivery 
• Sleep quality and stress levels 
• Nutritional status 
• Activity level and access to professional guidance 

Fatigue and lack of sleep, inevitable parts of new motherhood, play a significant role in how you feel during recovery. Be patient with yourself as you navigate this transformative time. 

5 Postpartum abdominal separation myths 

Myth 1: postpartum abdominal separation isn’t normal

Stretching of the connective tissue between the rectus abdominis muscles is completely normal during pregnancy. Research shows that some degree of separation occurs in nearly all pregnancies, and it can take considerable time to recover and return to normal function after delivery. 

Your body has spent nine months adapting to significant changes. It’s unrealistic to expect everything to “bounce back” immediately after birth.  

Myth 2: if you have DRAM, your core is “broken” 

This is perhaps the most damaging myth circulating online. Your core isn’t broken, damaged, or permanently altered. Our bodies naturally change after pregnancy, and there’s a certain amount of normal variation between individuals. 

The wonderful truth is that our bodies are incredibly adaptable. Even if you notice significant changes initially, there’s substantial evidence showing that function can improve at any stage postpartum with appropriate guidance. 

At North West Physio Healthy Women, we regularly see women who initially felt their core was “damaged” achieve remarkable improvements through specialised women’s health physiotherapy plans focusing on safe exercises and core muscle retraining. Many of our patients notice significant improvements in their core stability and comfort within 3 to 6 months after starting postnatal physiotherapy. 

Myth 3: surgery is the only solution 

The vast majority of women recover naturally without requiring surgical intervention. Even if you have a noticeable gap initially, significant improvement is possible, particularly in the first three months after delivery when your hormones are helping your tissues return to their pre-pregnancy state. 

Early postnatal management typically includes gentle, progressive strengthening of the abdominal muscles, postural awareness, and sometimes wearing an abdominal support garment. 

Feeling overwhelmed by conflicting information online? Our women’s health physiotherapists provide evidence-based guidance tailored to your unique recovery journey.  Book a comprehensive postnatal assessment to get clear, professional answers about your postpartum recovery. 

Myth 4: DRAM is only about aesthetics

As physiotherapists, we focus primarily on functional recovery rather than appearance alone. A widening of the distance between your rectus abdominis muscles doesn’t necessarily mean you’ll have poorer function. 

However, we understand that how you feel about your body’s appearance is an important part of your overall wellbeing. For some women, aesthetic concerns are valid and addressing them through appropriate channels can significantly improve quality of life. Our holistic approach considers both functional recovery and how you feel about your body. 

Myth 5: your body should return to exactly what it was before 

Just as our bodies change through puberty and other life stages, some degree of change after pregnancy is completely normal.  

The goal isn’t to return to your pre-pregnancy body, but rather to help you feel strong, confident, and capable in the body you have now.  

When it can be helpful to see a women’s health physiotherapist

While many women recover well naturally and physiotherapy is nearly always helpful, there are times when specialised women’s health physiotherapy is especially valuable. Consider booking a postpartum physiotherapy consultation if you experience: 

• Persistent pain: Any ongoing discomfort that isn’t improving naturally 
• Functional difficulties: Trouble with daily activities like lifting your baby or getting out of bed 
• Exercise uncertainty: Wanting professional guidance on safe movement and progression 
• Gap concerns: Worried about the width or depth of your abdominal separation 
• Return to activity: Planning to resume sports or intensive exercise 
• Peace of mind: Simply wanting expert reassurance about your recovery progress 

Remember, seeking professional guidance isn’t an admission that something is “wrong”, it’s a proactive step toward optimal recovery and confidence in your postpartum body. We’ve found that women receiving early intervention postnatal physiotherapy consistently report better recovery outcomes and greater satisfaction with their postnatal recovery journey. 

Simple, practical ways new mums can support their core 

In the early weeks after birth, new mums can support their core by focusing on simple, restorative habits like moving mindfully, eating well, staying hydrated, managing bowel and bladder function, and caring for any wounds or birth injuries. Gentle strengthening and activity like walking, adequate rest, and the use of an abdominal support garment can also help the body recover comfortably.  

Between three and six months postpartum, the focus can shift toward gradually rebuilding strength, improving general conditioning, and developing postural awareness.  

Beyond six months, progressive strengthening and integrating core stability into everyday movements become key steps in restoring full function and confidence. 

Find the right support for your postpartum journey 

Your postpartum body has accomplished something extraordinary. The same biological processes that allowed you to grow and birth a baby are now working to help you recover. 

Recovery isn’t about “getting your old body back”. It’s about becoming the strongest, most capable version of yourself now. Some changes may be permanent, and that’s perfectly normal. 

No matter how much time has passed, whether it’s six weeks or six years since birth, improvement in function is always possible. With patience, evidence-based guidance, and professional support, you can move forward feeling confident, safe, and empowered in your body. 

If you’re feeling uncertain about your recovery or simply want reassurance from specialists who understand women’s bodies and postpartum abdominal separation, our experienced team is here to help. Book your comprehensive postnatal assessment today.