Diastasis Recti

[Leocaleb11]

Has anyone managed to repair their Diastasis Recti years after having last child. My eldest is 12 youngest is 8. Suffer horrendous back pain as a result of having no core strength. Need tried and tested advice, exercises and things to avoid. Thanks

Never managed to repair mine - can fit my fist in my abs!

I plank (front and side) which has improved my core strength - and avoid any kind of crunches or sit ups (forces them apart)

I'd ask your GP for pointers / advice

Avoid planks and crunches. Both can cause pelvic floor issues and worst case organ prolapse. Stop any exercise that causes urine to leak as that’s an indication of too much pressure. Concentrate on elongating your trunk while exercising

Look into Hypopressive Exercise, it’s core training in a low pressure environment. I rebuilt my core and repaired my Diastasis Recti when my youngest was 8.

Ask for a referral to a woman’s health physio or find one privately.

Mine is about 3 fingers wide about the belly button. I have seen a GP and a Physio and Osteopath for my back. I think so many professionals have no idea, I was told no sit ups but crunches were fine. Mostly told to just pull in your tummy and hold and repeat. Which I do on a daily basis and it does do anything.

There is a thing called the Tupler Technique and in the UK a company called TummyTribe which has a license for it. It sets of exercises similar to what you describe plus wearing a splint. Plus how to get out of bed and sitting up etc. I found it very good and the splint, though a bit of a hassle helped my posture and I had no back pain when walking long distances. I’m continuing with it and it is improving. If you are in London they have a free clinic to give you advice, then up to you if you want to go ahead with anything

I have a 6 finger gap 5 month post partum. I tried pilates but theres a lot of plank which I was told to avoid by a physio. I wore a belt for 3 months. Didnt help at all. I'm going to save up for abdominalplasty

Mine never recovered from the birth of DD a decade ago. Tried Tupler and Pilates and it narrowed but still not great. I had mesh placed after a couple of years to hold an umbilical hernia in, but that's no longer in place after DS last year. Pregnant again now but I'm also hoping for abdominoplasty later on as I look permanently pregnant and find it causes pain.

I had a four finger gap and if I did a sit up my insides poked out like I was giving birth to an alien. I had never even heard of this and it was after my third child it became a problem. I stopped sit-ups and crunches immediately and just concentrated on pulling my belly button back towards my spine whenever I was sitting down so there was no straining on my muscles. I also pulled my belly button back before bending it sitting and whilst walking along. It was gentle and took time but gradually my gap started to close and now a few years on I can do a sit up and there is no gap but I rarely do them. I still do the belly button thing though and that seems to be enough.

I have just started seeing someone trained by Restore Your Core. it's an American programme by someone called Lauren. who does have people trained to teach it over here. we have only done one session and she has given me some very beginner exercises and a new breathing technique to practice. also she showed me her own diastasis recti and how strong her core.is through the programme. so I think it can be done!!! there is a Facebook page which is free to join and lots of free you tube videos too

Mine was 5cm wide at 18 months post partum after my second child. Paid privately to see a womens health physio who specialised in pregnancy and postnatal care, and after 2 months of appointments (first few weekly, then every 2-3 weeks) I managed to get it down to 2cm. Physio sent me on my way as functionally my gap was fine and suggested I do core work either with a sports physio or at the gym. I ended up just going to core classes at my gym and doing strength yoga classes. Got my gap down to 1cm.

I had tried to heal my diastasis by myself, using the mutu system and other "mum programs" online but could never make any progress. Seeing the womens health physio was the best thing I ever did and was money very well spent. I'd highly recommend it.

MUTU System really helped me heal my diastasis recti.
I didn't even know what it was at first, and got back into running after having my baby. But I still looked pregnant, and then I started leaking.
My leaking got so bad, I had to wear pads just for walking. It really sucked.
MUTU started off slow - and then gets quite intense. I found it hard to get into at first - I like to be outside. But they get you to walk every day too, I liked that.

They have a free trial on their website now too.
mutusystem.co.uk/nhs/

If you can afford it, perhaps try the Mumhood fitness videos: mum-hood.com/

I had a medium D.R. which healed quickly after DC1. I think luck rather than anything else! But hope it should work some years later too x