What is Abdominal Separation?

Written By katie salcole

Abdominal separation sounds alarming, doesn’t it?

The word “separation” rarely feels reassuring — especially after having a baby.

But here’s the truth:

Abdominal separation — also known as Diastasis Recti Abdominis, DRAM or simply diastasis recti — is a completely normal and expected part of pregnancy.

In fact, some research shows that up to 100% of women will experience some degree of abdominal separation by the end of pregnancy.

Let’s break down what that actually means.

Understanding the Anatomy

When we talk about DRAM, we’re referring specifically to the rectus abdominis muscles — commonly known as your “six-pack” muscles.

These are the most superficial of your abdominal muscles, running vertically down the front. Between them lies a band of connective tissue called the linea alba.

During pregnancy, as your uterus expands to support your growing baby:

  • The abdominal wall stretches

  • The linea alba lengthens and thins

  • The two rectus muscles move further apart

This is not damage.

It is an incredible and necessary physiological adaptation that allows your body to accommodate pregnancy safely without tearing any muscle.

What Happens After Birth?

After delivery, several recovery processes happen simultaneously:

  • The uterus gradually shrinks back to its pre-pregnancy size

  • Hormone levels shift

  • The abdominal wall begins to remodel

  • The linea alba starts to regain tension

For many women, the gap between the rectus muscles reduces naturally in the first 8–12 weeks postpartum.

A separation greater than approximately 2 cm at rest is often classified clinically as diastasis recti. However, current research suggests that focusing only on gap width is overly simplistic (Benjamin et al., 2019).

And this is where things get important.

Why “The Gap” Is Not the Whole Story

Abdominal wall recovery is far more complex than simply measuring the distance between muscles.

As a postnatal physiotherapist, I assess:

  • How well you can activate your deep abdominal muscles (transversus abdominis)

  • How your pelvic floor and abdominal wall coordinate

  • The tension and integrity of the linea alba

  • What happens when your body is loaded (lifting, running, coughing, rolling in bed)

  • Your symptoms (pain, doming, heaviness, leaking, instability)

Research shows:

  • You can have a wider gap but excellent abdominal function

  • You can have minimal separation but poor strength and coordination

So it’s not “gap = bad.”

It’s about function, strength, and load tolerance.

Symptoms Associated with Diastasis Recti

Some women with abdominal separation experience:

  • Visible doming or bulging along the midline

  • A feeling of core weakness

  • Lower back discomfort

  • Pelvic floor symptoms (e.g., leaking, heaviness)

  • Difficulty returning to higher-impact exercise

Others have no symptoms at all.

Every recovery journey is individual.

What Should You Do If You Think You Have Abdominal Separation?

First — don’t panic.

Abdominal separation is common. It is not a failure. It is definitely not your body being “ruined.”

Second — seek a proper assessment.

A postnatal physiotherapy assessment (including online physiotherapy) can help determine:

  • Whether your abdominal wall is functioning well

  • Whether you need targeted rehabilitation

  • How to safely progress exercise

  • When it is appropriate to return to running or high-impact sport

A tailored program can improve strength, coordination, and confidence in your body.

Online Postnatal Physiotherapy for Diastasis Recti

At Willa Women’s Health, I provide 100% online postnatal physiotherapy across Australia, supporting women with:

  • Diastasis recti

  • Pelvic floor dysfunction

  • Postnatal core recovery

  • Return to running and exercise

If you are unsure where to start, a structured assessment can provide clarity and direction.

You don’t need to navigate this alone.

References

Benjamin, D. R., van de Water, A. T. M., & Peiris, C. L. (2019). Effects of exercise on diastasis recti abdominis in the antenatal and postnatal periods: A systematic review. Physiotherapy, 105(1), 1–8. https://doi.org/10.1016/j.physio.2018.01.001

Mota, P., Pascoal, A. G., Carita, A. I., & Bø, K. (2015). The prevalence of diastasis recti abdominis in the immediate postpartum period. Physical Therapy, 95(5), 629–636. https://doi.org/10.2522/ptj.20140003


katie salcole
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