October 4, 2021

The following is an anonymous post from one of our...

The following is an anonymous post from one of our members. Please stick to Terrain Model principles in your comments. Thanks!

I had my third baby 3 weeks ago, I have an umbilical hernia which developed during pregnancy, it’s a bit uncomfortable at times but more makes me feel squeamish as have been told it’s the intestines coming through a hole in the muscles at the belly button! I also have stomach muscle separation which I had during my second pregnancy a few years ago. I have been told that the only option for the umbilical hernia is surgery which can be done at a later date when baby is older and stomach muscles have come back together a bit more. I would very much prefer to avoid surgery but I guess a fruit diet wouldn’t heal a hole in the muscles like that? Does anyone have any experience with umbilical hernias? I am currently trying to eat as much fruit as possible but still transitioning so still eating cooked vegan, gluten free food.


Group participants comments:

Hernias DO NOT heal naturally by adding alkaline minerals. That’s why repair procedures are necessary if they are obstructive enough. Some of the symptoms can be treated and the hernia can be managed but it is not true that a hernia can heal itself. Even when getting a hernia repair procedure the tear doesn’t heal. It is simply closed with a mesh that remains inside of you.

Please share sources for this.

I hope they can let us know how they get on!

Terri Neill Peterson


There are pressures in the body caused by imbalances from a biomechanics point of view, and applies to any torso-tissue weaknesses, which include hernias. It explains the theory, and genius exercise progressions.

This book’s exercise program is designed to be gentle and effective for diastasis recti, core weakness, pelvic floor disorders including pelvic organ prolapse, and general hyper-mobility.


Your abdominal muscles have many important jobs—helping you do everything from twisting your spine to singing, accommodating pregnancy, and protecting your abdominal organs. They should not be splitting down the middle.

In Diastasis Recti: The Whole-Body Solution to Abdominal Weakness and Separation, biomechanist Katy Bowman explains the larger picture when it comes to DR—including body alignment; frequency of movement; the effects of all-day forces, like intra-abdominal pressure; and why focusing on doing a few exercises doesn’t often result in long-term success. You must learn a new way to move for an improved set of core muscles.

Diastasis Recti presents:
• why it’s better to think of a diastasis as a symptom than as “the problem”
• how your current movement habits can be worsening your separation
• five postural adjustments to make immediately
• why mainstream core exercises like crunches and planks can make a diastasis worse
• how to sit, stand, and walk for a stronger “whole body” core

With over 30 exercises and habit modifications, this book presents a whole-body corrective program to address the forces overloading the core in the first place. Diastasis Recti is for any man or woman wanting to improve both the appearance and the function of their abdomen.

Diastasis Recti: The Whole-Body Solution to Abdominal Weakness and Separation https://www.amazon.in/dp/B01A00CZIE/ref=cm_sw_r_u_apa_3385BDK56DAJWDB8Y04H

It will heal with certain exercises and consuming the right food. I’ve healed mine.

I had great success with this program before I went into doing more intense training again. I’m an athlete and avid ultimate frisbee player and have no issues anymore.

Katy Bowman has a blog, Katy says where you can search questions and she’s most likely written about it. She’s a biomechanist and has written many excellent books.

Hello! Mom of three here. Had epigastric hernia repaired with sutures 8yrs postpartum with my first. I didn’t know about pelvic floor exercises then, the importance of proper body mechanics, not wearing shoes with a lifted heel, not rib thrusting, etc. etc. All things that exacerbate diastasis recti and any pressure issues of the abdomen (hernias etc). I started doing pelvic floor/transverse abdominal work after my hernia surgery. I was told the sutures wouldn’t hold, that they would need a later repair with mesh most likely ( I insisted on sutures). I healed my DR completely and had two more babies without my sutures tearing. Before the surgery, my hernia was the size of a grape and I would have to reduce it by pushing it back in. The concern is that it won’t go back in and cause strangulation. I never had it get to that point but it was painful to push back in. It’s very possible you can heal this without needing surgery but diet and pelvic floor exercises are crucial. I can recommend some good places to start for support. ❤

The Milky Fitness LLC group has tons of information on good exercises to heal the diastasis recti. They also have lots of resources on umbilical hernias but it’s mostly the same as healing anything- what you put into your body is what will drive your healing.

I also have an umbilical hernia.
I went to a women’s physio and she said that you can heal it with specific exercises. She said to use compression shorts ASAP as well.
I joined an online exercise program to help with diastasis recti. I’ve been a bit lazy so I’ve not healed it yet. But I think the earlier the better to get onto it.