Bringing a new baby into the world is extraordinary, but the postnatal period can also feel overwhelming, especially when your body does not feel quite like your own. One of the most common and least discussed aspects of postnatal recovery is diastasis recti, commonly known as abdominal separation. In my work with women across the UAE, I find that many new mothers have never heard of this condition until they are already struggling with it.

What Is Diastasis Recti?

Diastasis recti occurs when the two sides of the rectus abdominis, the long vertical muscles that run down the front of your abdomen, separate along the midline. This is caused by the significant stretching of the linea alba, the connective tissue that joins these muscles, as your uterus expands during pregnancy.

Some degree of separation is completely normal during pregnancy and is present in the majority of women by the third trimester. The concern arises when this gap does not adequately close or when the connective tissue remains weak after birth, affecting the function of the abdominal wall.

How Do I Know If I Have It?

Common signs of diastasis recti include a visible doming or coning along the midline of your abdomen when you sit up, a feeling of weakness or instability through your core, lower back pain, and difficulty with activities that require abdominal engagement. Some women also notice pelvic floor symptoms such as leaking or heaviness.

A physiotherapist can assess for diastasis recti through a simple hands-on examination, checking the width and tension of the gap in different positions.

What Makes Postnatal Recovery Unique?

The postnatal period involves far more than healing from birth. Your hormones are shifting, you may be sleep deprived, breastfeeding places additional demands on your body, and you are simultaneously caring for a newborn. In Dubai, many women also return to work relatively quickly, which means recovery often happens alongside a demanding schedule.

Postnatal recovery is not a race. Your body grew and birthed a human being, and it deserves patience, care, and the right support to heal well.

What to Avoid in Early Recovery

  • Sit-ups, crunches, or any exercise that causes visible coning along your midline.
  • Heavy lifting in the early weeks, especially with a breath-holding technique.
  • High-impact activities such as running or jumping until your core and pelvic floor have been assessed and are functioning well.
  • Exercises that place significant intra-abdominal pressure before adequate healing has occurred.

How Physiotherapy Supports Healing

A structured, progressive approach to postnatal rehabilitation is one of the most effective ways to address diastasis recti. This typically begins with relearning how to activate the deep core muscles, including the transversus abdominis and pelvic floor, and gradually progressing to more functional exercises as your body responds.

Key Goals of Postnatal Physiotherapy

The aim is not simply to close a gap but to restore strength, coordination, and load management throughout your entire core system. This supports your ability to lift, carry, exercise, and live your daily life without pain or dysfunction.

The timeline for recovery varies from woman to woman. Some women see significant improvement within a few months; others may need longer. What matters most is that the approach is individualised and evidence-based.

If you are a new mother wondering whether your recovery is on track or if you have concerns about abdominal separation, I warmly invite you to book a consultation with Dr. Smruti Rathod for a personalised assessment and guidance.