I spent too long in denial.
I’d heard of Diastasis Recti (DR), but refused to accept that I had one. Finally, I turned to diastasis recti exercises to help heal my problems, but first, let me tell you about the beginning of my journey and how I got to this place.
Diastasis Recti Exercises: My Journey to Healing
After the birth, I dropped weight very quickly, especially since the sickness continued until he was five months old. While I found myself in a size 0 (that’s how sick I was), I noticed my tummy still looked as though I was 3 to 4 months pregnant.
While the sickness began to fade and I was even able to gain weight and get back up to my usual size, my tummy only seemed to get bigger.
I exercised rigorously, especially my abs. I also noticed that the lower back spasms I had before were becoming increasingly worse, so I worked my abs more! And regardless of how much I worked on my posture, I couldn’t get it right. Some of my reasoning included:
- It’s normal to have weak abs from having so many babies.
- I have weak upper body strength and my body is compensating.
- Because of my small frame, my tummy muscles show more.
At a well-woman visit, the midwife checked me for diastasis recti.
Sure enough, I had a separation.
With the next pregnancy, I noticed the same pain returning. When my four-year-old came to hug me, I felt my body flinch. Simply raising my arm to take pictures sent little shocks down my side. And I could feel the muscles in my tummy spread out like a V. They twitched and pulled with movement.
The first provider I spoke with after the birth of my fifth child said it sounded as though I’d developed a hiatal hernia which was causing my symptoms.
Guess what I learned after doing some research? DR can lead to hiatal hernia.
It can also lead to other issues that I was experiencing.
Back to the last pregnancy–
Knowing that I had several more months to go, I sought out help!
Tummy Team offers both an online prenatal and a postnatal DR rehab program! And I started!
The prenatal program is 6 weeks, and my goal to see and feel some real improvements in a few short months is a real possibility. Even if I simply prevent further damage, I’m happy.
From the Tummy Team site:
Diastasis Recti is most common in prenatal and postnatal women due to the extreme stretching of the abdominal wall that occurs with pregnancy. However, it is actually a symptom of a weak, imbalanced core, poor postural alignment and repetitive forward forceful pressure on the abdominal wall from bracing, bearing down, crunches and more.
Children and men can also present with a diastasis and often heal very quickly with the proper core rehabilitation.
A weak core and a separated abdominal wall is at risk for a hernia and can contribute to low back pain, upper back pain, pelvic floor issues, intestinal issues, abdominal pain and much more. It is a serious condition that will lead to multiple other physical conditions if left untreated.
Realizing that I don’t simply have a case of weak, stretched-out abs, and that mMy abs are actually broken and need to be repaired, I want to help them heal with proper rehabilitation.
Can you see the separation in the image below? It isn’t difficult to imagine the issues this separation can cause.
This image looks less severe compared to other images I’ve seen across the internet, and I wondered if mine was even wider.
As part of reviewing The Tummy Team’s prenatal rehab, I documented my progress throughout the program. (Follow the story here, here, and here.)
Have you experienced Diastasis Recti? If so, how did you rehabilitate your abs? Did you notice an improvement in your overall health? The proper rehabilitation and diastasis recti exercises are vital to your overall health.
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Sarah says
After the birth of my third child, I was diagnosed with DR after I went to the doctor under my own suspicions. I had a very wide separation and a hernia, but went to physical therapy and have been doing the exercises the past couple months and have seen some improvement. I still have a long way to go though, and am wondering what will happen if I become pregnant again, especially with the hernia. My doctor is very good about trying to avoid surgery, but also I think finds it odd that I would even want to have more children after this experience. I think the worst part was no knowing what was going on and feeling as though others might look at me differently, especially my husband.
I appreciate your honesty and I’m sure will be reading as you go through pregnancy and postpartum with DR and a hernia. You have already encouraged.
Oh, and my name is Sarah Elizabeth, too, lol.
Katie says
Sarah, I too have DR from my third child. I had a 6 finger separation after her birth and with DR safe exercise programs I was able to get it back to a 1 finger separation. The separation occurred again in my 4th pregnancy and I’ve been stuck at a 4 finger separation. If you get surgery it will only open again if you have another baby. With DR safe exercises programs you can heal your stomach to make life livable again.
Stacey says
I highly encourage you to try out Fit2B Studio while you wait! Fit2B is a workout website that is focused solely on tummy safe workouts, and also includes plenty of workouts to strengthen and heal your DR. There is a pregnancy section, so you don’t have to wait until you give birth. There are plenty of pregnant women in the Facebook group that are either preventing further separation, or even partially closing the gap while still pregnant! It’s only $9.99 per month, and I love it 🙂 FYI… I’m just another Mom with the same issue. I’m not getting paid to tell you about Fit2B 🙂
The Mama Behind the Story says
Stacey, we use and enjoy Fit2B! It was actually Beth who directed me to The Tummy Team!
Jillian DiCosimo says
ugh, I feel your pain. Literally. I’ve kinda fallen off track with doing my exercises, but when I was diligent I saw a definite improvement. Stick with it. (I used, Julie Tupler’s method)
Daphne says
Hello all,
I’ve only read what’s on this page, so please forgive me if my questions are a repeat. I feel so encouraged. I too learned of the DR that I have after a little over a year of a series of health issues that lead to me learning that it was highly due to DR. I yoyoed with my weight weekly by 10 to 15 lbs… In size 0’s that were droopy on me. After going to 4 different specialist who couldn’t tell me what was wrong, The Lord lead me to Julie Tupler. I met with Julie in April. Both her hands (all fingers) sunk deep into my tummy both vertically and horizontally. She went on to explain that my Diastasis was quite severe… And that it could possibly, at minimum take 2 years to heal. I started her technique and could notice results quickly. I learned a month ago that I am pregnant with my 5th. I have been in limbo about if I should or shouldn’t continue wearing splints and or corsets, as they have been a tremendous help along with the exercises. Every pregnancy after my first, my belly tends to immediately expand the moment I realize I’m pregnant, even tho baby is only the size of a kidney bean right now. I want to continue wearing splint, but am concerned for baby, as well as the comfort of wearing it during pregnancy. I would love to find a splint or support garment appropriate to wear through out my pregnancy. I know, believe, follow, and have faith in Jehovah Rapha…. As He has lead me to this site. I believe young living oils, although not necessary for His healing, has been a provision He has made accessible to us to assist in healing naturally… Just as He’s provided plant life as food and nourishment as a means of healing our bodies as well. Sara, or anyone…. What oils if any, did you use directly on your tummy in addition to splinting and tummy exercises, that are safe thru each trimester of pregnancy? Thank you so much for sharing your journey. I am so encouraged by it! Now that I’ve gotten all that out. I’ll go back and read the post there after… My apologies…. just so excited to be lead here.
Sarah - Arthurwears says
Yep I had this really badly after Arthur and now I’m pregnant again it seems to be getting even worse…I’m not a very big/tall person and I appear to have big babies so I guess something had I give. I never did manage to fix it though. #brillblogposts
Sara Elizabeth Dunn says
It took awhile for mine to close after my 6th birth, but it did close. My 7th baby is now 12 months old, and I’m still working to close the current one. I have hope!
Sherry says
Good info here! Thanks for sharing at Home Sweet Home!
Crystal says
Sarah, I have never heard of this and can’t imagine how difficult the healing process is. So glad you are sharing and helping others through the same.