Diastasis Recti coming back

[Chelyanne]

After our twins (17lb combined so you can imagine how huge I was) I was left with diastasis recti (ab separation) above the navel. I worked hard in the gym and it seemed to be fixed pre-pregnancy.
This afternoon I sat up from lying down I felt a sharp pain in my upper abs, brushed it off and went on with my day. This evening I was getting up off the bed again and noticed the little peak in the middle of my abs where the damage was before. I'm only 14+5wk so wasn't expecting this to happen until baby was much bigger.

Anyone else had this?

I had it, but have not been able to get mine to fully close, still approx 1cm gap, mine started around 15 weeks, have just had the one pregnancy. My DD is five now, I'm active and a regular runner, do Pilates, it is a smaller gap, but have just accepted that it won't ever fully close...

@annlee3817 Mine was fully closed, I do powerlifting. I have had this week off the gym, hoping the abs can manage going back in for squats tomorrow.

One thing the consultant said to me was when getting up from laying down to roll to my side first and get up and never just sit straight up as that makes it worse. Ah I've never done power lifting, sounds like yours will go back to normal again then, I've never been a gym person, just love running :)

It might be an idea to take some advice from a physio, because some exercises make it worse. If it gets really bad you can get some kind of belt.

@Sola123 I stopped using my lever lifting belt in the gym as it became uncomfortable, may have to try my old one as that's easier to adjust the size. I coped fine with activities etc when still pregnant with the twins and after but just had a lot of back pain. My core and back are much stronger now after years of training, a bit depressing seeing my numbers dropping after so much hard work but it's only temporary. I use wraps and straps in the gym due to osteoarthritis so I know how to support my body to get the best from it.

@annlee3817 powerlifting is awesome but not for the faint hearted, the DOMS can be horrendous lol. With a bit of work it will hopefully go back to normal again, a singleton this time so bump will not get so big.

I had 3 finger-widths diastasis recti and back pain after giving birth. I have tried a 10 days postpartum belly treatment with belly massage and ‘bengkung’ belly binding. I think it really worked to heal my diastasis recti (1 finger- width left) and my back pain. And it is really suitable for those who are not good at exercise(or maybe lazy😝) like me.

Unfortunately if you had diastasis previously you are more susceptible the next time around from much earlier. Make sure you're fully bracing when you're lifting and avoid anything that lengthens or stretches the core upwards, especially at heavier weights (overhead press, pull ups, dips, flat chest press). Also avoid ab exercises (such as leg raises, ab crunches) and instead focus on core exercises (plank, Pallof Press). I say this as a pre & post natal Personal trainer.

@kensue19 Thanks
I always brace my core on lifts. I only do deadlifts, squats, bench press, rows, mil press, tricep extensions, front/lateral raises. I can't do an unassisted pull up to save my life lol it is one of my long term goals. I'm already down to 50kg on my squats because of my hips , had spd/pgp in my last 3 pregnancies and showing early signs of it again. Managing at least 75% of pre-pregnancy numbers on my other lifts atm.

Military press and Bench press are best avoided I'm afraid. Normally they're fine for longer, depending on the size of your bump, but if your abs have already split then the movements will exacerbate the issue.

Osteo is the best thing you can do for PGP and should clear it up completely within a couple of treatments.