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Three kids in less than 4 years. My oldest was about 3.5 when my youngest was born just 10 months ago. Since my second pregnancy, I had a little bump on the top of my belly button. I didn’t think much of it because my belly button stuck out a bit during pregnancy, so I thought it would take time to go back in.

Well, I got pregnant with my third baby, and I didn’t think much of it because my belly button just stuck out again during pregnancy, and I am now 10 months postpartum, still with a bump on my belly button.
My husband actually never really noticed it because its subtle, but you can feel it. I finally told him it was there, and he told me it’s a hernia. What?!
Off to Google I went for some learning and research. According to some sources (my husband and friends) you need surgery to fix it. I am not a surgery person. I don’t like pain, and I don’t like meds. I’m still not sure how I survived three births.
After reading around, I literally got nauseaus thinking about the fact that some of my intestine is literally sticking out through where my muscles have separated. “A hernia occurs when an internal part of the body pushes through a weakness in the muscle or surrounding tissue wall.Your muscles are usually strong and tight enough to keep your organs and intestines in place, but a hernia can develop if there are any weak spots.” Source
Gross!! I can barely take it still, but I am determined to see if I can fix without surgery. I realize that surgery is recommended and probably most likely, but can a girl at least try? Here’s what this article says about surgery, “However, surgery is recommended for most adults with an umbilical hernia as the hernia is unlikely to get better by itself when you’re older and the risk of complications is higher.”
Doesn’t look good. But, then I read this, “Did you know over 35% hernia cases relapse within a few years of surgery? Imagine that you cut open the balloon and push the pipe in and put a layer over the cut balloon to make sure it doesn’t pop again.” source

Okay, that doesn’t sound great either. So, Here’s my plan to attempt to heal my Umbilical Hernia without Surgery!

First, yes I will go to the doctor. I am going to explain my wants to heal it with out surgery, and make sure there’s nothing serious happening.
Second, I purchased this core wrap to help put gentle pressure in the direction where I want the hernia to go. I’ve worn it twice so far, once on a walk and another time doing cleaning. It REALLY helps me remember to tuck in my tummy, and sadly realize how much I stick my tummy out!! I am failing with this core stuff.

Third, I found some diastasis recti exercise videos on Youtube. I originally had some yoga videos linked here, but that video no longer exists. Pulling my abs in and really focusing on my core has helped a ton. I also worked through a pelvic core program by Empower Your Pelvis. She has a great ebook that walks you through physical therapy exercises to heal your pelvic floor and core. She also gave me a 20% off code for my readers: JOY20
The goal is to strengthen my core muscles and pull them back together, while pushing the hernia back in place. Hernias can be serious because you don’t want them to rupture, or be strangulated, where the blood supply is cut off. I have no pain or discomfort at all, and I wouldn’t even know it was there if I couldn’t see it. If you think you have an umbilical hernia, definitely head to your doctor to see what they say. See how serious it is, and if you think you can heal it on your own with exercise and rehabilitation.
I’ll be back here to update in a few weeks on the progress with a before and after! ** UPDATE:
I saw a doctor who informed me that I do not need surgery. She said to keep working on my core strength, which may bring it in a bit more. I have gone through many, many issues postpartum now after having three babies, and learned so much. I also have a background in Pilates and Physical therapy, but I never was taught or realized the damage that birth can do, and I just assumed my body would heal and go back to normal on its own because I am young and healthy. I was so wrong. So, I decided to put together the program I wish I followed with my first baby, which I believe would’ve prevented me from getting the umbilical hernia. As a self-taught nutritionist with some college study and lots and lots of research, as well as a Pilates Instructor, I decided to create a program of healing, nourishing and renewing for postpartum mamas.

I will be launching a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.

A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.

This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!

Lastly, I take you into a fitness and nutrition program to get your body back. This amps up your fitness routine into HIIT workouts, strength workouts and cardio to help you melt off those last pounds. I also walk you through proper food intake to encourage a healthy milk supply, while still burning extra fat as fuel. There is a very fine line to do this, but don’t worry, I’ve done it three times!!

I’m working on my edits to launch this program as soon as possible. I want it to be affordable, so all moms can heal there bodies and skip all the trouble I experienced. I didn’t realize, even with all my knowledge and training, how non-negotiable healing your postpartum body is before working on losing the weight.

Please sign up, so I can let you know as soon as the The Postpartum Cure is launched and ready!

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  1. Hi, I’m curious to know how it’s going? I too have a hernia after pregnancy and do not want to go the surgical route for all the same reasons.

    Thanks so much,


    • Katie Pickett Reply

      Hello! I need to update the post, but I saw the doctor, and they said it was way too small for surgery, especially if it isn’t bothering me at all. I’ve been able to help my abs pull back in, but the hernia is still there, and it slowly sticks out more as the day goes on and I eat and drink. The doctor said that if it doesn’t hurt to leave it alone. Obviously I’m not a doctor to advise you, but that’s what the doctor told me! Doing some ab work has helped me feel like my stomach is a bit flatter though!

  2. Hi Katie, I’m in the same boat as you. It’s interesting that I found this post at a similar timeline. I am actually two years postpartum from having twins and still have an umbilical hernia. I don’t have a blog although I think about writing one all the time, largely because of things like this where you want to share ideas with others. So kudos for doing it! I’ve been working with my naturopathic doctor who has been giving me injections of a substance that supposed to just help the body grow its own tissue. I can’t remember what’s in it but it’s really benign. It helped me get started but I wasn’t able to fully heal because it wasn’t compressed. So recently I’ve been wearing a compression belt to keep it in and also help me be cognizant of holding my core tight, and I’m noticing a big change. It’s actually regrown the tissue and hernia is mostly staying in, and if it comes out at all it’s only about 10% of what it was. Best wishes for your own progress and I might check out those yoga videos you shared. Thanks.

    • Katie Pickett Reply

      Thank you for sharing Jude!I want to know what the injections are. That would be something I’m interested in as well. I mentioned in the comments that I am not getting surgery, and it really seems to be a lot better after I wear the girdle, but then it does fall forward a few hours after wearing it. I hope you try the yoga, and start a blog! It’s so worth it. I would love to be the first to know when you do. Feel free to read my blogging section for tips and tricks when you are getting started!

    • Hi! Im from argentina! what substance your naturopatic doctor give you? thank you!

  3. Sounds like they are talking about prolotherapy. I have heard really good things about this for knees and back. I’ve wondered if it would work for my hernia. I’ll be looking into it for myself. Thank you Jude!

  4. How are you doing now? I’m 8 months PP and have Diastasis Recti and a hernia. Terrified of having surgery.

    • Katie Pickett Reply

      So far, I have had no problems with it! After the doctor reassured me I didn’t need surgery, I kept working on my abs, I’ve been running and working out with no problems! There’s a great physical therapy program that has helped me with core and pelvic floor work. It is Body after Brith by a physical therapist. I will have a post up on it soon, and she gave me a code, JOY20 for 20% off to my readers.

      Try doing some of that work and see if it helps pull your abs in!

  5. Hello, I also started with a small hernia. Unfortunately mine grown so much that I had to have the surgery. Within the first 6 months after surgery the mesh started migrating. I dealt with it like this for 6 years. After the course of time, I would get sick after eating, or drinking anything. I recently had revision surgery. The Dr said if this did not take I would have to have complete plastic surgery on my stomach, and I would be down a good 6 months. Unfortunately 3 months after surgery it has came back out. I’m looking for an alternative, I can not go thru surgery again, to see if it stays in or not. Any suggestions???

    • Katie Pickett Reply

      That is so tough! I was terrified surgery was what the doctor was going to tell me! I can’t totally advise you because I’m not a doctor, but my doc said if it didn’t bother me, to not worry about it. If it did, then surgery was the only option, and they have a high percentage of not working. I would really start working on your core and trying to develop the muscle tissue around it to hold it back. You can look into It is the program I am doing now, and I haven’t gotten a chance to write a post on it and fully review it, but I do have a 20% off coupon for my readers! It is a PDF book with exercises and information that is very informative and helpful. Code is JOY20 for 20% off!

  6. Do you have an update about this? I have a small one too from pregnancy and really trying to avoid surgery. I keep postponing it.

    • So happy to find your blog. I am 4 years postpartum with a small but visible hernia that I have mostly ignored. It has never bothered me and most of the time I honestly forgot about it, pushing it back in when I notice it. I am (was!) a Pilates instructor and am keen to get back into it as well as other exercise but I think I have been scared of doing more damage. I also felt ill researching hernias (almost passed out in the bathroom!) and would really rather not have surgery. Of course, I also don’t want to spend the rest of my life not exercising properly or causing complications. How are you going now? I realize this is a year since your last comment.

  7. I tried the link for the healing yoga and it doesnt seem to work, do you know the website? Also, where is the video you used with physical therapy moves? (Maybe I missed it) …..I’m in similar situation as you, I go to see a surgeon tomorrow and I hope to receive the same news that you did as the thought is absolutely terrifying! I did 6 weeks of PT so I hope to continue with those exercises and get myself into a gym asap to work on my cardio!

      • Surgeon seemed like couldn’t care less….wasn’t a helpful experience, I am searching for another one. He basically said it was elective at this time to get the surgery done & that it will never get smaller only larger…I just dont know that mine is really that large. All i can do is keep working to strengthen my core and see what happens. Surgery scares the crap out of me!

  8. I’m so glad to have found this today! I too have Diastasis Recti with a small umbilical hernia, and I by no means ever want the surgery as I haven’t heard all the best things, as you’ve mentioned!
    I was curious about that core wrap. Have you ever tried to sleep in it? I have to fall asleep on my side with my arm propped under my stomach, if that makes sense. I’m not a large woman, but the arm provides a little support while I fall asleep. Just curious how the wrap would go instead!

    • Katie Pickett Reply

      I have never tried to sleep in it! Now that you mention it, that might be a good idea! I continue to work on my core the best I can, and if I eat smaller meals, that seems to keep it down more, rather than if I eat a lot and it gets pushed out lol. The core wrap really helps me stay in better posture and pull my stomach muscles in, particularly when I am holding my youngest. I like to stick my stomach out and hold him, and it really makes me stand up straighter and use my arms more.

  9. I have a hernia and don’t want the surgery so I looked online and found a Comfrey rap that has a lot of success!
    I am planning on trying it.

  10. So, I had an undiagnosed diastasis recti after my first child that kept getting worse. my belly button unfurled with my second child. By my third, I had a full blown umbilical hernia and couldn’t walk more than a few blocks without having to lie down and push it back in. After my second trimester it didn’t bother me anymore because the baby was up too high and it was a relief. She was my smallest baby, but I had a 6-8 finger width diastasis plus umbilical hernia. After the birth I tried the Tuppler Technique with a certified coach (utter failure) and then tried PT. Exercises actually made it worse. I wanted to have another kid when my body healed, but I was scared. I worked with my PT and she tried a negative pressure technique with me and I was able to get my diastasis to close to 1 fingerwidth, so I braved another pregnancy. I was so scared my intestines were going to pop out and get stuck. I wore support belts and continued with a modified version of the negative pressure technique. Once I got to the second trimester again the hernia issues went away and I could function again. I still wore support and did negative pressure. I laid in bed a lot. He was my biggest baby, almost 11 lbs. @ 41, weeks, but my diastasis was only about 4 fingers. Not only that, but while I was pregnant, I seem to have grown something over the hernia that blocks my intestines from popping out anymore. I still have a hole, but nothing comes out anymore. My pregnancy appears to have essentially cured my condition without surgery. My belly grew such that most of the pressure was at the top of my belly and my belly button got about 6 months of rest and support from the uterine wall. I have the diastasis back down to 1-2 finger widths which my PT said is normal postpartum and she gave me the go ahead to resume almost all normal activities, something I haven’t been able to do for about 4 years.

  11. Kay Kathleen Reply

    I was just curious how you were faring with all of this! My diastasis recti has closed up but that umbilical hernia is still there..just curious whether you had more effective results with possibly healing the hernia without surgery.

  12. I got an umbilical hernia (super tiny) with my first pregnancy 15 years ago. I had six subsequent births and no dramatic issue with the hernia. And flat strong abs between each birth.

    Then 40 hit. And that tiny little blip above my belly pressed out full time, doubled in size and started to hurt. This whole time I have done Pilates and HIIT and walked and have fantastic abs and no weight issues. So I had a consult and found it my hernia was big enough for a surgery. After two years of belts and girdles (necessary for farm work and chasing around 6 active kids with a growing hernia) I finally did the surgery.

    Will see how recovery goes. My muscles weren’t the problem, but my connective tissue. My mom, dad, and sister all have umbilical hernias. And also have strong abdominal muscles. My doc actually told my husband that my abdominals were amazing. So she stitched them together for me.

    When the hernia is small- PROTECT IT! The longer you can go without it getting worse, the better! But sometimes there is a limit and people with strong abdominals and weak connective tissue actually have a harder time as the tiny hole in the otherwise strong tissue makes the problem more dramatic.

  13. Hi!

    Thanks for sharing ☺️

    I’m curious how you are doing now. Would love to know.

    Just recently found not one, but possibly 4 hernias at once due to chronic health issues spanning over a decade. Trying to figure out how to approach it until I get a specialist appointment.

    All the best!


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