Diastisis Recti

I want to share with you something personal, which could sound kind of worrisome.  First off, the reason I am posting about this is because I think there could be others in similar situations who could benefit from this information BEFORE they get a hernia, which is what happened to me.

On the last day we were in Ethiopia, I was getting into our little car holding Bereket in my arms and my backpack as well and I felt something strange when I bent over to get into the car.  I know exactly when this happened, but I did not know at the time what happened to me!  All I knew, is that I was experiencing stomach cramps (very similar to menstrual cramps) and I wasn't feeling too well.  We got back to the guest house and I told Cade that my stomach was not feeling good.  I wondered at that point if I had eaten something bad!!  

A couple hours later we were getting on the airplane and I was gritting through my pain, just telling myself I had to get on that airplane and then maybe I could get some rest and feel better.  Thankfully, I did not throw up but I honestly felt like I could have.  Needless to say, my pain did not go away.  When I was on the airplane I started telling Cade again how bad my stomach was hurting and that is when I really had time to think about it and I knew deep down that something was seriously wrong.  I had a very deep concern.  When I was sitting in my seat I could feel under my shirt on my stomach and there was definitely indeed something very wrong.  I had a hard bulge poking out above my belly button which is called a ventral hernia.   

I stepped off the airplane in Medford exhausted and in pain!  I could not have been more relieved to see my Mom there.  You know how it is when you are not feeling well and need help?  That is when you want to see your Mom!!  For me, it is anyway.  I knew I could tell her and she was there for me (which is not always the case since my Mom and Dad live in Iowa)!!  I was very emotional that day we arrived back in America with Bereket, rightly so.  It was more than that, though!  Pain and worry filled me, taking away from my excitement of finally making it home with our sweet Bereket.

After days doing a lot of resting and then seeing a doctor, I was able to research and find out a lot about my condition.  You see, after have 5 babies, I had developed a diastisis recti, which is the separation of the outermost abdominal muscles.  The irony of it is that I knew I had a diastisis recti (d.r.)because I could feel the separation when I would try to do crunches.  So last year I decided to work on closing the d.r. by trying the Tupler Technique.  The problem was that I did not finish closing my d.r. even though I was feeling good and I started doing hard core exercising, which has only increased with our adoption process (since exercise is definitely a stress reliever for me).  I was feeling very capable but what I did not know is that a lot of the exercises I was doing (ab crunches, planks, oblique exercises, hands and knees exercises) were causing my d.r. to get worse again!  A lot of these kind of exercises are especially horrible if you have a d.r. and are suggested that I would not ever do again because of my weakness there. 

Anyway, between my diastisis recti never fully closing, my core exercises, and then going to Ethiopia, and all of the sudden carrying Bereket around all the time, I had developed a hernia.  When a d.r. is created the abdominal muscles separate, separating the connective tissue, so it is spreading thin like saran wrap, understandably making it easy for a hernia to develop.   Thankfully, the doctor that I went to see after getting home told me that he also had a hernia (very similar to mine) and that he believed my hernia was manageable (as his has been)without surgery.  I was so relieved, since there was no way I could have surgery (it includes 6-8 weeks of downtime where you cannot lift).  Surgery was not an option in my mind during the first bonding months with Bereket home, but there were many people that had already told me that was my only option.  Interestingly, after leaving the doctor's office, he had his secretary call me and tell me that I needed to google the Tupler Technique because that is what the doctor thought I should follow.  

Last year I had worked briefly doing the tupler technique.  It is a 4 step program but I did not follow the four steps since I did not realize the importance of it or even understand the whole program!!!  It includes wearing a splint which is still hard for me because I really don't like anything tight around my belly!!! The lady who developed this program said to think of it as if your leg were broken and you have to wear a brace or cast until it heals and how this is very similar.  The splint pulls your muscles back together so they can heal and until they are healed, she suggests you wear it all the time except for bathing!!  This was especially painful for me at the beginning!!!  

Another step to the program is exercises using your breathing and your transverse muscle to tighten and help bring your muscles back together.  These don't take much time but it is important the you are consistent with them!  

Another step is learning how to do all of your activities properly, mainly thinking of your core.  This includes how to properly get out of bed (not sitting straight up, but going on your side first and using your arms to push yourself up), getting up out of a deep sofa or chair right, picking up things off the floor (such as toys), picking up your baby the right way, etc!  This has been and still is hard for me.  It is a relearning process and a change that needs to be done for life.  The last step is pulling your transverse muscle in when you cough, sneeze, while exercising, etc.  Force on the connective tissue WILL make a d.r. larger, so that is what you always have to be mindful of!!  


The benefits of this program are already showing, thankfully.  For one, my waist is becoming smaller.  This is because the program helps to close the d.r. which means it is bringing your muscles together, making your waist smaller and making your belly smaller.  For most people who have a big d.r. their belly protrudes because the muscles are separated, leaving your organs bulging out.  In my case, I knew that Pilates only made my belly bigger (after having Kohlie, I remember this).  Also, I can not even feel my hernia any more!!!  I am still recovering and I am NOT fully healed yet but it takes time!!!  The other thing is that Julie Tupler (the lady who put this program together) says that you also will have a lot less back problems when you get your d.r. healed.  

For those of you who are interested in learning more, you can google the Tupler Technique by Julie Tupler.  It is not easy-peasy and it is not a glorious part of my life but there is hope without surgery and for me, that is worth everything right now and if there is any way I could help someone who has a d.r. and help prevent them from getting a hernia, or help someone to keep from developing a diastisis recti, that is the point of this post!!!