Diastasis recti - split abs - advice / experience?

[AliceRR]

Hi All,

I gave birth last week and the midwife mentioned my ab muscles were quite split. She said it was more than normal and the GP said the same.

My baby was actually stillborn at 40 weeks and so obviously that’s something I’m dealing with (I posted about that in the bereavement section) and the abs are not a big thing in the scheme of things.

BUT I’m feeling a bit down obviously and it’s frustrating my body shows I’ve just had a baby and I feel a bit self conscious.

I worry when I’m out people will ask me when the baby is due (as they did when I was pregnant - people were so friendly when I was pregnant and that was lovely) but obviously now the situation has changed and I’m worried about what I say when they ask that...

Midwife said to get physio referral so I asked GP and she said she’s sent the referral but suggested they might want to wait to six weeks to assess me and said I should put as little strain on my abs now as possible so no crunches or planks and even don’t sit straight up when getting up. NHS website suggests strengthening exercises help so I’m not sure what to do. I think it’s contributing to my backache.

I know at the minute I need to rest as I am still getting over what has happened physically and emotionally. Yesterday we were out for about 6 hours registering the still birth and returning some of the bigger items we had for the baby and I was so exhausted when I got home and everything hurt.

I had PGP during my pregnancy too and I’d read that it goes immediately after giving birth but that seems to be contributing to my aches and pains. I’m not in really bad pain or anything but I feel better when I’m doing things and keeping busy so I want to get back into shape when I can rather than feeling like I can’t even walk around the shops.

Hi Alice. First of all I am so so sorry for your loss. That’s just devastating, there are no words to console you but I hope you have support and friends and family around you.
Re the diastasis, I also have this issue- there’s many different opinions on how soon to start rehab but the main thing is at this stage to remember is that many women’s abs go back together naturally within the first few months so you are by no means going to be like this forever.

I would advise seeing a women’s health physio but also there is an amazing woman called Sarah duvall who runs an online programme (google core exercise solutions) called diastasis fix...it really educates you on what causes this issue and how to work on resolving it- but gently. Gradually building up your core to strengthen it and eventually ideally close this gap.

It might not be what you are looking for but thought I would share.

So sorry again for your loss, take care of yourself and rest as much as you can. You are healing after having your baby and need to give your body time to recover

Xxx

Oh, I’m so sorry for your loss

But please don’t even think about planking or crunches with diastasis recti. They are the worst things you can do. Have a look at Mutu System - it’s a paid programme but there are some free videos and info about how to measure your “gap”.

Pilates is also good, but you need an instructor who understands postnatal women/diastasis recti and what you can and cannot do.

I had severe PGP and quite a big diastasis. And no, the pain didn’t go away immediately for me. In fact, I think part of the problem was muscle tightness and atrophy from being so immobile for so long. Pilates really helped me with that too.

Thanks @Tumon

I will look at those videos as I just wasn’t sure what to do and the gp suggested not to exercise etc as it would make it worse

I think tensing the abs and doing pelvic floor exercises can help