What Every Parent Should Know About Diastasis and Core Recovery

What Every Parent Should Know About Diastasis and Core Recovery

By Emily Tregear

Bringing a baby into the world is an extraordinary act—transformative, emotional, and deeply physical. While the focus often shifts quickly to your baby’s wellbeing, your body is also navigating a profound recovery. And your core is right at the centre of that journey.

One of the most common yet under-discussed postpartum changes is Diastasis Rectus Abdominis (DRAM)—a natural separation of the abdominal muscles that occurs during pregnancy. For many people, that separation doesn’t resolve on its own. It can affect movement, comfort, and confidence long after birth.

At All for One, we believe in supporting recovery that goes beyond “bouncing back.” Because healing is not just about appearance—it’s about function, connection, and long-term health.

What is DRAM?

Diastasis Rectus Abdominis is a widening of the space between the left and right sides of the rectus abdominis (the “six-pack” muscle). This is a completely normal adaptation in pregnancy—but when it doesn’t naturally resolve, it can contribute to:

• Ongoing core weakness or a feeling of “disconnect”

• A persistent bulge or pouch in the belly

• Back or pelvic pain

• Leaking or pelvic organ pressure

• Postural changes and breathing difficulty

• Avoidance of exercise due to fear or discomfort

• Reduced quality of life or changes in self-image

You’re not alone if you’ve never heard of DRAM before pregnancy. But it’s more common than many people realise:

• At 35–41 weeks of pregnancy, nearly 100% of birthing people experience it

• At 6 weeks postpartum, 60% still have a gap

• At 6 months postpartum, it persists in around 45%

• At 1 year postpartum, about a third still experience symptoms

The takeaway? DRAM is normal—but ongoing symptoms don’t have to be.

Why Abdominal Wall Rehab Is Worth Your Time

When you’re short on sleep and time, the idea of “rehab” might feel like a luxury. But abdominal wall rehabilitation is a foundational part of recovery. It’s not about chasing aesthetic goals. It’s about supporting your body’s ability to move, lift, breathe, and live well.

Here’s why it matters:

1. It rebuilds your body’s foundation
Your core is your centre of strength and stability. DRAM can compromise this by disconnecting your deep support system. Rehab focuses on gently retraining those deep core muscles—like the transverse abdominis—to reestablish that foundation.

2. It supports your pelvic floor
Your abdominal wall and pelvic floor don’t work in isolation. They’re part of the same system. When one is weak, the other often compensates. A connected, functioning core can ease pressure on the pelvic floor, reducing symptoms like leaking or heaviness.

3. It helps prevent chronic pain
Back and pelvic pain are common postpartum, and core dysfunction is often a contributor. Rehab helps correct imbalances and reduces strain on joints and tissues—so you can move through life with greater ease.

4. It improves how you feel, not just how you look
While many people want to “flatten” their stomach postpartum, true recovery is about function. Rehab helps you lift safely, carry your baby with less strain, and feel more confident in your movement.

5. It builds long-term resilience
Without addressing the core, future pregnancies or intense exercise may place more strain on an already compromised area. Rehab builds strength and control that supports you for years to come—not just in motherhood, but in life.

What to Expect from an Abdominal Wall Assessment

At All for One, we see every client as a whole person—not just a set of muscles. A thorough assessment with a pelvic health physiotherapist is the first step. This includes:

A personal conversation
We begin by listening. What are you noticing? How are you feeling about your core? What’s hard, what’s working, what matters to you?

A holistic screening
Healing is never just physical. Many postpartum clients experience frustration, anxiety, or disconnection. We’re here to support your emotional recovery too, and refer to other trusted professionals if needed.

A tailored physical assessment
We’ll gently assess the abdominal wall—looking at movement, breathing, muscle tone, scar mobility (including C-section scars), posture, and coordination. It’s not just about measuring the gap—it’s about understanding how your core is functioning as a system.

What Does Abdominal Wall Rehab Involve?

There’s no one-size-fits-all plan, but most rehab programs include:

• Breathwork to reconnect your diaphragm and core

• Targeted activation of the deep abdominal muscles

• Postural support and awareness

• Functional movement retraining (how you lift, bend, move)

• Gradual progression into more dynamic strength work

• Exercise guidance in line with national physical activity guidelines

Our approach is guided by your goals, your lifestyle, and your pace. Whether you’re newly postpartum or years down the road, it’s never too late to begin.

Final Thoughts

I’ve worked with so many women who felt frustrated, disconnected, or unsure where to start after having a baby—and I want you to know: you’re not alone, and it’s never too late to begin.

You don’t have to just “push through” or pretend everything feels okay. Your body has done something incredible, and it deserves care that’s thoughtful, evidence-based, and deeply respectful of where you’re at right now.

This isn’t about getting back to how things were. It’s about moving forward—at your pace, with support, strength, and real confidence in your core again.

– Emily
Women’s Health Physiotherapist, All for One