If you’ve been diagnosed with both an incisional hernia and diastasis recti, you may feel like surgery is your only option. While surgery can be necessary for some cases, there are many people who successfully manage symptoms, protect their core, and even improve function without going under the knife. By learning the right strategies, tools, and exercises, you can take control of your condition and make daily activities easier and safer.
Understanding Incisional Hernia & Diastasis Recti
An incisional hernia occurs when tissue pushes through a weakened spot along a surgical incision in your abdominal wall. Diastasis recti is a separation of the rectus abdominis muscles, often due to pregnancy, surgery, or increased intra-abdominal pressure. When these two conditions occur together, the abdominal wall has both a localized defect (hernia) and a more generalized weakness (muscle separation).
This combination can cause discomfort, core instability, and functional challenges, especially when lifting, bending, or even standing for long periods. Understanding the mechanics of both conditions helps you choose the safest and most effective non-surgical options.
Common Symptoms and Risks
Living with both conditions may cause:
- Visible bulging at or near the incision site
- A midline abdominal bulge when sitting up or straining
- Lower back pain from weak core support
- Difficulty lifting or carrying objects without discomfort
- Bloating and digestive issues due to altered abdominal pressure
In severe cases, hernias can become incarcerated (trapped) or strangulated (blood supply cut off), which are medical emergencies. For most, however, careful management can reduce the risk of worsening symptoms and delay the need for surgery.
Why Non-Surgical Management Matters
While some hernias do require surgery, not everyone is a good candidate for immediate repair—due to medical conditions, lifestyle factors, or personal choice. Non-surgical management focuses on:
- Protecting the hernia site to prevent enlargement
- Reducing intra-abdominal pressure during daily activities
- Strengthening deep core muscles for better support
- Improving posture and breathing mechanics
Addressing diastasis recti alongside the hernia is essential for long-term stability. Leaving the muscle separation unaddressed after hernia repair can increase the risk of recurrence.
Support Devices That Make a Difference
One of the most effective tools for non-surgical management is the right splint for combined incisional hernia and diastasis. A well-designed splint provides gentle compression, aligns the abdominal muscles, and reduces strain on the incision site. Look for:
- Adjustable, medical-grade materials
- Comfortable fit for extended wear
- Support for both the hernia site and the midline muscle separation
Some people benefit from layering a hernia support pad beneath a diastasis recti splint for targeted compression.
Core Training for Stability
Gentle, targeted exercises can strengthen the transverse abdominis, the deep corset-like muscle that wraps around your core. This is the same approach used in the Tupler Technique®, which teaches safe muscle engagement without increasing intra-abdominal pressure.
Key exercise principles include:
- Always splint your abdominal muscles during exercise
- Exhale and draw the belly button toward the spine before movement
- Avoid forward-flexion moves like crunches, sit-ups, or bicycle twists
For post-surgery rehab guidance, see our article on post-surgery rehab for incisional hernia and diastasis recti.
Lifestyle Adjustments to Reduce Strain
Daily habits play a big role in protecting your abdominal wall. Try to:
- Roll to your side before getting out of bed
- Lift with your legs, not your back or abs
- Maintain good posture while sitting and standing
- Avoid chronic coughing by addressing allergies, asthma, or smoking
- Manage constipation with a high-fiber diet and hydration
Movements and Habits to Avoid
- Heavy lifting without proper bracing
- High-impact sports that cause jarring to the core
- Prolonged standing without support if you feel discomfort
- Ignoring signs of hernia enlargement or pain
Your Next Steps
If you’re managing both an incisional hernia and diastasis recti without surgery, the goal is to reduce strain, improve core stability, and prevent worsening of the hernia. The combination of non-surgical core rehabilitation, proper support garments, and safe daily habits can make a significant difference in your comfort and function.
Learn more in these related articles:
- Best splints for combined incisional hernia and diastasis
- Post-surgery rehab for incisional hernia and diastasis recti
- Exercises safe after incisional hernia and diastasis
For a guided, step-by-step approach to strengthening your core safely, sign up for our Free Tupler Technique® Introductory Workshop today.
