Help with diastasis recti

[SodOffCovid]

Hi all, I have a four and half month old, second baby, both 8-9lbs c section delivery. I have lost abit of weight since I had my baby but nowhere near as much as with my first despite also breastfeeding. I am also abit overweight. My tummy is a full apron now 😭 and it appears still quite rounded near the top above my belly button. I have a suspicion I have diastasis recti albeit I admit doing the tests my stomach is so squishy it's not easy for me to tell how bad.

I figured I will do the exercises anyway, it can't do any harm and I don't want to bother the GP right now. So can anyone point me in the direction of simple, straight forward exercises I can do during the day around the kids?? And how will I see results?? I have been doing lots of walking with the kids, and also some resistance band workouts. Can anyone tell me if there is a risk doing bicep curls, overhead presses, shoulder raises, leg raises squats or similar to worsen the diastasis?

Many thanks

I think you should bother your GP before you start an exercise programme. You don’t want to make anything worse.

Oh, I feel for you. I was in the same situation after DC2, 7 years ago, with quite a big separation.
I did bother my GP and got a referral to a women's physio. Gap closed a fair bit with gentle exercise following a physio programme, all the while careful not to overdo it and make it worse. Baby steps!
The DR also signalled a general weakening of the pelvic and abdominal musculature, increasing the risk of a degree of pelvic organ prolapse. Controlled gradual weight loss and gentle exercise helped strengthen my core. I still have a little pot belly, but I think that's just the way I am now; the gap is as closed as it can get. I am still careful of heavy lifts and hefting furniture around, I don't run anymore but walk, cycle and swim moderately.
If you can't access your GP, I wonder whether a private clinic might at least help you assess the gap and signpost to further services.
Good luck, OP!

Thank you. I know my gp are doing telephone appointments only but I wouldn't know what to say. It seems silly in light of covid

GP’s are seeing you if they need to examine you. Contact them.

Women's physio when they lift lockdown. I had a huge apron and had gained 4 stone and an EMCS. Lost the weight and worked out and did a lot of yoga and Pilates and it's all fixed. It took time but it can be done.

I've just followed a video online and can feel a two centimetre gap. So it's not that bad is it?

Pilates all the way. I closed a 5 cm gap (after second pregnancy and again after third).

Don’t feel silly about ‘bothering’ the GP. With a bit of luck they are knowledgeable and helpful and can direct you to some good physio or other resources. Better to take up one appointment now than do yourself some damage and needing more help later.

That said, I recommend looking up Katy Bowman/ Nutritious Movement on DR - she has several podcast eps/articles available for free and also has written a book called Diastasis Recti which covers the functioning of all of the muscles of the trunk and has a programme within.

I had a 2cm gap after second baby - didn’t do anything special and it closed up fine. I found Katy Bowman when pregnant with third and followed all her advice re alignment - had no problems with PGP/stress incontinence or DR despite him being the biggest at 9lb8. May just be luck/other differences in that pregnancy but I believe it helped.

I've just had DD3 and the midwife has told me I have this pretty severely. I'm only 2 weeks post birth at the moment but midwife has advised asking GP for referral to physio for proper advice, I think you have to be careful because certain exercises may actually make it worse.

I wouldn't worry about bothering your GP, it's what they're there for and a phone consultation and physio referral won't take them long. My brother is a doctor and he has told me several times recently that people must not stop going to GP / A&E etc when we need to, otherwise we're just storing up problems for the future.