What is Abdominal Separation (DRAM)?

What is Abdominal Separation (DRAM) ?

Pregnancy is an incredible journey, and your body goes through amazing changes to make it all happen. One of those changes affects your abdominal muscles. As your belly grows, the connective tissue between the two sides of your “six-pack” muscles (rectus abdominis) stretches to make space for your baby — this is called Diastasis Recti Abdominis Muscle separation (DRAM).

  • Why it happens?

    A small degree of separation is completely normal. In fact, it’s how your body makes room for your growing baby. For most women, these changes naturally resolve within the first 6–12 weeks after birth, especially with the correct guidance. However, for some, DRAM remains longer, which can contribute to lower back discomfort, reduced core strength, pelvic floor concerns or frustration with how your tummy looks & feels postpartum.

  • What to look out for?

    Your women’s health physio, midwife, or doctor can check for DRAM after birth — sometimes even within the first few days. You might notice a small bulge, ridge or “doming” down the centre of your tummy when you lift your head or sit up. Don’t panic, this is very common and completely expected in those early recovery weeks.

  • Who is more likely to have a DRAM?

    Research shows that certain factors can make it more likely to have significant DRAM. Older age, multiple pregnancies, higher weight gain, higher BMI, genetic links and larger babies can all increase the risk or severity of DRAM. Some studies suggest a link with c-section birth, though evidence is mixed.

  • Do core exercises during pregnancy cause DRAM?

    In short, no! Performing appropriate abdominal exercises and maintaining physical activity during pregnancy has been to shown to not increase the severity of DRAM. Exercising while pregnant has a range of benefits for both mum & bub, and optimises recovery. We recommend seeing a women's health physio for a personalised program.

  • What about crunches after birth?

    Recent research has shifted the way we think about DRAM recovery after birth. For years, movements like crunches and curl-ups were discouraged, but controlled abdominal activation exercises, including gentle crunches, can help strengthen the core and support the natural closing of the abdominal muscles. If you’re unsure where to start, a women’s health physiotherapist can guide you with safe, tailored exercises.

  • Supporting Your Recovery

    The good news? Your body is amazing at healing. Time, gentle movement, good posture, and the right kind of support can make a big difference. Gentle core activation exercises and avoiding heavy strain early on can assist your abdominal muscles to reconnect and strengthen. A light, breathable support garment, like GRDL Tummy Tube, can help take pressure off your healing belly and provide gentle compression as you recover.
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