Diastasis Recti with Umbilical Hernia - Healing Your Postpartum Core

How do you know it’s a Hernia?

If you notice a visible bulge or experience discomfort, particularly during physical exertion, it could be a sign of a Hernia. Hernias often cause a noticeable protrusion, accompanied by pain or discomfort in the area of swelling.

For postpartum women, the umbilical Hernia is a common issue. It happens when the abdominal muscles are stretched or separated during pregnancy, leading to a condition called Diastasis Recti. In this article, we’ll focus on how Diastasis Recti and umbilical Hernia are connected and how to manage it and kickstart the healing process.

What is the Relationship Between the Umbilical Hernia and Diastasis Recti?

The abdominal area consists of multiple soft tissues and organs, held together by the rectus abdominis muscles—often referred to as the “six-pack.” During pregnancy, these muscles naturally stretch and sometimes separate. This separation, known as Diastasis Recti, weakens the abdominal wall, making it easier for an umbilical Hernia to develop.

In many cases, the two conditions go hand in hand. Diastasis Recti puts strain on the abdominal muscles, and the pressure from the separation can cause a Hernia to form near the belly button. Without proper care, healing these muscles can take months, even years.

How Common is Diastasis Recti Postpartum?

Diastasis Recti is quite common among postpartum women. Studies, including those from Frontlines in Surgery and the US National Center for Biotechnology Information, suggest that about 33% to 45% of mothers experience this condition during and after childbirth. A separate study shows that as much as half of women postpartum are affected.

There is no definitive explanation as to why some people get Diastasis Recti while others don’t. However, there are some factors that make it more likely to occur. For starters, some people are more genetically predisposed to it, especially as they age.

Women who have had multiple births are also more likely to develop abdominal Diastasis Recti, as do those mothers who delivered big babies at birth. Similarly, having two pregnancies close together is a contributing factor.

How to Check for Diastasis Recti at Home

1. Lie on your back with your knees bent and feet flat
2. Place one hand on your midline, just above the belly button
3. Gently lift your head and shoulders slightly off the ground, like a small crunch
4. Feel for any gaps or ridges between the muscles. If the gap is more than 2-3 finger widths, it could be Diastasis Recti

Common symptoms of Diastasis Recti include:

1. A noticeable gap or bulge in the midline of the abdomen
2. Lower back pain
3. Poor posture or difficulty with core strength activities
4. In severe cases, digestive issues or bloating

Managing your Umbilical Hernia

Now that we know what an umbilical Hernia is, we shall take a closer look at its management.

Diagnosis and Assessment

While it is possible to self-diagnose Diastasis Recti, it’s always better to seek professional help to assess the severity of the resulting Hernia. We recommend imaging tests, such as an ultrasound, to get a clearer picture of the abdominal muscles and any Hernias, as well as a physical exam.

Treatment Options

For both Diastasis Recti and umbilical Hernias, treatment options range from conservative approaches to surgery, depending on the severity. This varies from person to person.

Management Techniques

1. Exercises
   Gentle core exercises that focus on reactivating the deep abdominal muscles are crucial. Avoid traditional crunches or heavy lifting, as these can exacerbate the condition.
2. Hypopressive Exercises
   These involve specific breathing techniques that help to strengthen the pelvic floor and core muscles without placing undue pressure on the abdomen.
3. Proper Body Mechanics
   With Hypopressives you will improve your core and pelvic floor function, and this will result in improved body mechanics which can be carried into everyday life tasks, such as lifting objects and carrying children.
4. Medical Specialist & Surgery
   In complicated or severe cases surgery may be necessary. For umbilical Hernias, a procedure can be performed to repair the muscle wall. For Diastasis Recti, some women opt for an abdominoplasty to bring the muscles back together.

Emotional Impact and Self-Care

It’s normal to feel frustrated or self-conscious about the changes in your body postpartum. Healing takes time, and patience is key. Surround yourself with supportive friends, family, or online communities who understand what you’re going through. Practising self-care and kindness toward your body can make a significant difference in your recovery journey.

Prevention for Future Pregnancies

To minimise the recurrence of these conditions in future pregnancies, we advise that you focus on core strengthening exercises before and during pregnancy. Maintaining a strong, flexible core can help reduce the severity of Diastasis Recti and the risk of developing an umbilical Hernia.

Getting started with Hypopressives

Recovering from Diastasis Recti and an umbilical Hernia is a process, but with the right approach, healing is possible. We can help you with your healing process so that you regain strength and confidence in your postpartum body.

If you have been checked by a doctor and given the green light for Hypopressives then that is great news! To begin with, it is important that you learn the Apnea/Hypopressives breathing technique properly so that you can get the most out of the classes and the time you invest in yourself.

Each week I run Fundamentals sessions on Zoom where I explain the technique and guide you through all the steps. I will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, I recommend at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.