QuestionDear Dr. Byrne,
I've been reading your feedback on pre/post-partum fitness and exercise and wanted to get your opinion regarding my situation. Based on your expertise and my level of discomfort, I look forward to hearing from you in hopes it will help. To better help you help me, please note the following stats:
* I am 8 mos. postpartum and still have a fairly large split of the rectus abdominal muscles or tranverse abdominus and a tummy buldge that won't go down or "deflat". And while I have returned to my usual size for the rest of my body, that then makes my tummy buldge appear even bigger - like I'm pregnant again.
* Only issue I had during pregnancy was a very bad lower back, including pelvis pain during last several months.
* Currently have a painful torn disk - which makes it difficult to hold growing baby and play with baby.
* Historically, I had a bad back for somebody my age but kept it in remission with yoga. Since being pregnant, things have never been the same.
Dr. Bryne, what would you reocmmend for somebody like me? I am so uncomfortable with the back pain and then disappointed with the huge tummy. Physical therapy seems to be so impersonal and not helpful that I'm convinced if it is to be, it's up to me. But recently I've read its important to be careful with exercise with the tranverse abdominus.
Thank you in advance for your help and feedback.
AnswerBecause you have a torn disc, you should get a referral to a top-notch specialist, either a PT or Chiropractor, who has a lot of experience with the postpartum problems of diastasis, pelvic instability and Transverse Abdominis malfunctioning AND ruptured discs.
Before you engage in any postpartum reconditioning exercises, your ruptured disc needs to heal. Once you are out of the "acute phase" of your back injury, then you can very slowly start to rebuild proper functioning in your abdominal wall.
Since you describe PT as "impersonal and not helpful" it sounds like you do not see someone with the right skill set for your problem, which is complex and multi-layered.
There is one Transverse Abdominis exercise on my web site that you could try. If it does not cause or increase your pain, then it's most likely safe for you to do. Go to: http://www.befitmom.com/strength_training.html and scroll down to the bottom of the page. Try only the first exercise at this point, not the second.
