Upon reading, I learned about the condition called diastasis recti. A very simple overview of it can be found here on Mayo Clinic's website. In DR, the rectus abdominis muscles (those located in front, the ones we like to call a six-pack) have separated, and the potential resulting issues include lower back pain, difficulty lifting and moving in certain ways, and a bulging belly, among other things. There are varying degrees of diastasis. If you are wanting to know if you have this condition, as well as to what degree, this is the video I found helpful from a physical therapist. I did this little test, and found my diastasis to measure 3 finger-widths at my belly button, i.e. not good. But what really ruffled my feathers was that many of the exercises I regularly do can actually exacerbate the diastasis! Simple crunches and even downward dog! Why was I not aware that I had this?! I was on the hunt for answers.
If you determine that you indeed have a diastasis, the first step is to contact your doctor. I called my OB/GYN because I knew this had to be related to my whopper of a first baby who was almost 10 lbs. I developed an umbilical hernia with him as well, a common co-existing condition due to the weakened tissue in that area of the body. The hernia was due to be repaired during a scheduled c-section for my second child. However, she decided to rip her way out so fast that the OB did not even have time to arrive for delivery, and therefore I have been graced by the gift of being able to touch my bowel through my abdomen for several years. Some people just have all the luck!
My doctor performed an external exam to ensure that there was no immediate danger of strangulation of my bowel (I just shove it in my belly button when I have pain. I know, the sexiness that is emanating from this post is overpowering!) He then said I should plan to have the hernia repaired in the relatively near future, and that the diastasis can be repaired at the same time. He referred me to a physical therapist to address my concerns regarding safe exercises and movements. I love my doc and would schedule an appointment with him once a month just to chat if I could. However, he never measured my diastasis, nor had any interim advice on how to proceed. Perhaps he was leaving that up to the PT, but I think it is a sign that something is lacking in post-partum care. This doc did not deliver either of my babies, but neither of those docs nor this third one ever assessed for this condition; not during pregnancy, not immediately after, not at my 6-week follow-up, not even at my yearly exam. What is wrong with this picture? Is every woman to hope that she is lucky enough to happen upon this information accidentally and thereby learn of her condition that can have a great impact on her daily life?
Once I had learned about the risks involved with certain movements, I put all of my workouts on hold. I researched fitness programs that directly addressed the needs of those with DR; there are a number of them, including MuTu and the Tupler Technique, to name a couple. While waiting for my PT appointment, I got a little braver and sough out safe workouts online. I used this one by a PT for over a week and found it largely to be in line with what I learned in person once I had my appointment.
The physical therapist with whom I met was fantastic. She began by measuring my diastasis; she, too, found it to be a 3 at my belly button, and fairly unremarkable above and below that location. She said this is significant and that at this degree, surgical repair is typically necessary due to the fact that the protective nature of the abdomen is greatly compromised. She also assessed my gait as well as muscle tension throughout my body, as this can greatly impact how one functions (PTs are worth their weight in gold in my opinion, having worked with them both professionally and personally; if you are looking for a mate, marry a PT). Then, she placed special elastic tape on my abdomen at the point of my gap to provide support as well as comfort. I leave it on for 3 days at a time, and then take it off for a day so my skin can breathe. It feels so wonderful, and it also acts as a reminder for me to contract my abdominal muscles as often as possible to build up my strength. Prior to applying the tape, I spray the area with a generic type of itch relief (comparable to Benadryl) and let it dry in order to prevent any itching and redness.
If you determine that you indeed have a diastasis, the first step is to contact your doctor. I called my OB/GYN because I knew this had to be related to my whopper of a first baby who was almost 10 lbs. I developed an umbilical hernia with him as well, a common co-existing condition due to the weakened tissue in that area of the body. The hernia was due to be repaired during a scheduled c-section for my second child. However, she decided to rip her way out so fast that the OB did not even have time to arrive for delivery, and therefore I have been graced by the gift of being able to touch my bowel through my abdomen for several years. Some people just have all the luck!
My doctor performed an external exam to ensure that there was no immediate danger of strangulation of my bowel (I just shove it in my belly button when I have pain. I know, the sexiness that is emanating from this post is overpowering!) He then said I should plan to have the hernia repaired in the relatively near future, and that the diastasis can be repaired at the same time. He referred me to a physical therapist to address my concerns regarding safe exercises and movements. I love my doc and would schedule an appointment with him once a month just to chat if I could. However, he never measured my diastasis, nor had any interim advice on how to proceed. Perhaps he was leaving that up to the PT, but I think it is a sign that something is lacking in post-partum care. This doc did not deliver either of my babies, but neither of those docs nor this third one ever assessed for this condition; not during pregnancy, not immediately after, not at my 6-week follow-up, not even at my yearly exam. What is wrong with this picture? Is every woman to hope that she is lucky enough to happen upon this information accidentally and thereby learn of her condition that can have a great impact on her daily life?
Once I had learned about the risks involved with certain movements, I put all of my workouts on hold. I researched fitness programs that directly addressed the needs of those with DR; there are a number of them, including MuTu and the Tupler Technique, to name a couple. While waiting for my PT appointment, I got a little braver and sough out safe workouts online. I used this one by a PT for over a week and found it largely to be in line with what I learned in person once I had my appointment.
The physical therapist with whom I met was fantastic. She began by measuring my diastasis; she, too, found it to be a 3 at my belly button, and fairly unremarkable above and below that location. She said this is significant and that at this degree, surgical repair is typically necessary due to the fact that the protective nature of the abdomen is greatly compromised. She also assessed my gait as well as muscle tension throughout my body, as this can greatly impact how one functions (PTs are worth their weight in gold in my opinion, having worked with them both professionally and personally; if you are looking for a mate, marry a PT). Then, she placed special elastic tape on my abdomen at the point of my gap to provide support as well as comfort. I leave it on for 3 days at a time, and then take it off for a day so my skin can breathe. It feels so wonderful, and it also acts as a reminder for me to contract my abdominal muscles as often as possible to build up my strength. Prior to applying the tape, I spray the area with a generic type of itch relief (comparable to Benadryl) and let it dry in order to prevent any itching and redness.
She then taught me a number of exercises to strengthen my core by way of my oblique and transverse abdominal muscles. I am not including an explanation of the exercises because I feel very strongly that anyone with DR should seek out professional assistance from their physician as well as a PT. If you decide that a self-guided program like MuTu or Tupler is right for you, please make that decision after considering the advice of medically-trained personnel.
I left the appointment feeling 500% better about my diagnosis because now I am in control. I have no problem with the prospect of surgery, as I have worked both in the OR as well as on the post-op floor; that is the one area in which I feel comfortable! But I am not planning to have the procedure done until around the holidays when I am able to have more help with lifting and taking care of things around the house.
So, while I do not have a fairy tale ending to this story as of yet, I at least feel that the princess (me) and the prince (my gaping belly) have met and started to understand one another better. Knowledge is HUGE power, and we should always seek to understand before we proceed. If you are facing a new diagnosis of DR, I hope this post can provide you some comfort and suggestions for next steps to take. Please feel free to contact me with any questions and I will try to assist you as much as I am able!
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