Diastasis recti 12 years after pregnancy 😣 Give me hope!!

[ShadesOfPemberley]

I knew my abs weren’t in great shape after giving birth 12 years ago but a) life got in the way and b) I didn’t realise HOW bad they were.

Long story short, they were prob made even worse by the fact I started strength training 6 months ago (stupid, given that I had bad separation, but I was trying to build some muscle to help me keep fit through hideous peri!!!) and now they’re easily 4 fingers apart and my tummy bulges pretty much as soon as I’ve eaten lunch (breakfast on a bad day)

Womens health physio been good and recommended gentler exercises plus suggested 15 mins daily Pilates (I’m also doing a once a week class now but I have to modify a LOT so I think better for now to stick to what are effectively post-natal Pilates exercises at home (too embarrassed to go to any post-natal classes, I’m 49!!!!)

For anyone who’s had really bad diastasis can you give me hope? I’ve stopped the weight training for now, just trying to walk a lot, keep up some low intensity running, gentle yoga and as I say 15-20 min Pilates a day. I’m expecting improvement to take months not weeks, I’m realistic! It’s been 12 years since I was pregnant so I know it will take time. But how long did it take any of you to solve this problem, either right after pregnancy or years later?

Doesn’t help that I feel stupid and embarrassed, and very annoyed with myself for making it worse. My stomach is so shspeless and the bulge is so unflattering. Need a bit of cheering up and confidence that I can improve this.

I haven’t been personally affected but I wanted to say that you have nothing to be embarrassed about and you are certainly not stupid. You didn’t know at the time and you can only know what you know! Anyone who would judge you for that would be an absolute idiot and not worth your time. You are seeing a physio now so are on the right path and making the right changes. I’d re-consider the post natal Pilates at some point - I think you’d find most participants are more concerned with themselves to pay you any mind. In fact, I feel like your personal experience would be valuable to any new mums! I tell myself often that other people’s opinions about me are none of my business. Poor body image can play with your mind to the point you feel like everyone can see what you can see/feel. It’s not true. You are doing the right things. 💕

Honestly, I tried everything like you have, and 10 years after my youngest, the only thing that worked was a tummy tuck where they sewed those muscles back together. It is so worth it as the gap just gets worse as you get older.

andHelen oh dear that’s sort of what I was hoping not to hear 🤣 but thank you so much for posting! I read Caitlin Moran saying this only last week so it’s been on my mind. I guess I have to try the exercises route first before I go down any surgical route but it does make me feel a bit like exercise isn’t worth trying 😣 Did the NHS do your surgery or did you have to do it privately?

rileyy thank you so much that is such a lovely thing to write. I know I shouldn’t feel embarrassed but I really do, I don’t know why I didn’t clock that my abs were all wobbly and not actually just magically improving! The fact they’ve got so much worse recently just makes me feel worse because before at least they were crap muscles but not very visible whereas now there’s a real bulge and I just look at least a size larger than I am… thank you so much for your v kind post tho, it does make me feel better xx

Diastasis for 10 years here. I'd definitely reccomend joining katrina Oakley group on Facebook. I have tried with physio and the exercises for 10 years and unfortunately for me I think surgery is the only route. Unfortunately you do have to pay privately as very few nhs will recognise it. I have seen people rectify with the exercises so it is possible but it Is a everyday commitment to those exercises for life.

i had it after my first child but was very body conscious. Six months pp it was still quite bad i researched how to help and certain massages were recommend. They helped get rid of it for me! i was active by going on lots walks etc but nothing extreme. I wasn't going to the gym, nor a special diet or doing any cardio.

Thanks so much… I guess I did ask 🤣 but a bit disheartened to hear that surgery might be the only route… v grateful for the reply 🙏

helpme interesting about the massage… my stomach dies feel so sore and tight, I wonder if massage might help a bit but I’m not quite sure how!

I had it done privately. The NHS wouldn't operate unless it resulted in a hernia that was going to cause immediate issues, and to be honest I didn't want the mesh they use or the huge scar it would leave, so the cosmetic operation was the best option for me. It really made a difference to core strength and lifting things etc.