Postpartum Recovery: Understanding Abdominal Separation and Core Stability

Pregnancy and childbirth bring incredible changes to a woman’s body. While the journey of welcoming a baby is transformative, the recovery period often comes with physical challenges that aren’t always talked about openly. One of the most common issues new mums face after giving birth is abdominal separation — also known as diastasis recti.

This condition can affect not only how your stomach looks after pregnancy, but also your core strength, posture, and overall stability. The good news? With the right understanding, care, and support, abdominal separation can be managed effectively.

At Supacore, we’re passionate about supporting women in their postpartum recovery. This article explores what abdominal separation is, why it happens, and how to rebuild core stability safely so mums can feel confident, strong, and supported.

What Is Abdominal Separation?

Abdominal separation (diastasis recti) occurs when the rectus abdominis muscles — the “six-pack” muscles — stretch apart during pregnancy. This happens as the growing uterus pushes against the abdominal wall and hormones such as relaxin and progesterone soften connective tissue.

The result is a gap along the linea alba, the band of tissue that runs down the middle of your stomach. After birth, this gap may remain instead of naturally closing, leading to a feeling of weakness or bulging in the abdominal area.

How Common Is It?

Diastasis recti is very common: research shows that up to 60% of women experience some level of abdominal separation in the postpartum period. While it often improves with time, for some women the separation persists and causes ongoing issues.

Signs and Symptoms

You may notice abdominal separation if you experience:

• A visible bulge or “doming” along the midline of your stomach when sitting up or lifting.
• A gap of more than two fingers’ width when you press along the centre of your abdomen.
• A feeling of weakness in your core.
• Poor posture or lower back pain.
• Difficulty engaging abdominal muscles during exercise.

Why Core Stability Matters After Birth

The core is more than just your abdominal muscles — it includes the diaphragm, pelvic floor, lower back muscles, and hips. Together, these muscles act like a natural “corset” that stabilises your spine, supports movement, and helps manage pressure in the body.

When abdominal separation occurs, the core loses some of this stability. This can lead to:

• Pelvic floor dysfunction (leakage, heaviness, or prolapse).
  
• Back and hip pain, as the spine is less supported.
  
• Reduced strength and endurance for daily tasks (like lifting your baby or pram).
  
• A higher risk of future injuries if the separation isn’t addressed.
  

This is why rebuilding core stability is such an important part of postpartum recovery.

Safe Recovery Strategies for Abdominal Separation

Every woman’s recovery is different, but here are key strategies that can help manage diastasis recti and restore core strength:

1. Gentle Core Activation

Start with exercises that retrain deep core muscles, especially the transverse abdominis (your natural “corset”). Simple moves like deep belly breathing, pelvic tilts, and heel slides can help reconnect these muscles without strain.

2. Strengthen the Pelvic Floor

The pelvic floor works hand in hand with the core. Kegel exercises, bridges, and gentle squats can help rebuild pelvic floor strength, which also reduces pressure on the abdomen.

3. Avoid High-Pressure Movements Early On

Certain exercises can make separation worse in the early stages:

• Crunches and sit-ups
  
• Planks or push-ups
  
• Heavy lifting without support

It’s best to work with a women’s health physio to find a safe progression.

4. Focus on Posture and Alignment

Poor posture increases abdominal pressure. Practice standing tall, keeping your ribs stacked over your hips, and avoid slumping when feeding or holding your baby.

5. Use External Support

Wearing medical-grade postpartum compression shorts or leggings, like Supacore CORETECH®, can provide crucial external support. Unlike basic shapewear, CORETECH® is designed to:

• Support the abdominal wall and reduce strain on the linea alba.
  
• Stabilise the pelvis and lower back.
  
• Improve posture and confidence during movement.
  
• Aid natural healing and reduce discomfort during recovery.

How Supacore CORETECH® Helps with Abdominal Separation

Supacore’s patented CORETECH® technology is the only compression wear registered as a medical device for conditions like postpartum recovery, pelvic instability, and abdominal separation.

Here’s why it’s trusted by mums and health professionals:

• Targeted compression zones support weakened abdominal tissue.
  
• Pelvic stability panels reduce movement that can worsen diastasis.
  
• 360° support provides a gentle, secure feeling without restricting natural movement.
  
• Comfortable enough for all-day wear, making it practical for busy mums.
  

By combining gentle rehabilitation exercises with CORETECH® support, women can recover more comfortably and confidently.

When to Seek Professional Help

While mild abdominal separation often improves with time and conservative management, you should seek help if you:

• Notice a gap larger than three fingers wide after several months.
  
• Experience ongoing back pain, pelvic pain, or pelvic floor issues.
  
• Feel frustrated by slow progress or unsure about which exercises are safe.
  

A women’s health physiotherapist can assess your recovery and design a personalised rehabilitation plan.

Beyond Recovery: Building Long-Term Strength

Postpartum recovery doesn’t end after six weeks. Rebuilding core stability is a gradual process, but it lays the foundation for long-term strength, injury prevention, and confidence in your body. Whether your goal is simply to move more comfortably, return to sport, or feel stronger for daily life, patience and consistent support are key.

Final Thoughts

Abdominal separation is a common part of postpartum life, but it doesn’t have to define your recovery. By understanding what it is, why it matters, and how to support healing, you can take charge of your journey back to strength.

With gentle exercises, good posture habits, and the added stability of Supacore CORETECH® postpartum compression wear, you can protect your core, reduce discomfort, and feel supported every step of the way.

Because recovery isn’t just about “bouncing back” — it’s about building a stronger, more confident you for the next chapter of motherhood.

Stay supported. Stay strong. Stay supa.