When I was pregnant – or maybe just after giving birth – I read somewhere that it takes about two years’ for a woman’s body to return to its “normal”.
“Two years! Yeah, right,” I remember thinking at the time.
I can’t remember exactly where I read it – probably on an IG story or something – but I can attest that it’s taken me about two years to get my pre-pregnancy body and health back.
And I’m not talking merely about aesthetics here – I’m talking about my health.
The hardest part for me during the postpartum period has been dealing with reflux (and a burning mouth) from a small (2cm) sliding hiatal hernia.
It took some time (almost 8 months) for me to get the hiatal hernia diagnosis (largely because my initial gastroenterologist MISSED the hernia when she conducted my first endoscopy!) – longer than necessary, which also led to some health anxiety … which was probably exacerbated by postpartum anxiety and the hormonal roller coaster that ensued post-pregnancy …!
Anyhoo.
After a battery of tests, including a barium swallow and repeat endoscopy – by a different gastro this time! Don’t be afraid of seeking a second opinion, ladies! – I was eventually diagnosed with said hiatal hernia and placed on some serious PPIs and H2blockers (reflux meds).
Throughout all of this, the question that kept popping into my mind was: “Why?” “Why do I have a hiatal hernia?”
And not “why me?” but more … “why has this happened?” “what was the cause?”.
The reflux started around 3 months postpartum – so, around the 12 week mark when I had been told it would be OK for me to start getting back into exercise, to lift again etc.
I remember doing ab/core exercises using an exercise app I had downloaded – I was keen to get back into running and rebuild my fitness and strength.
And it was around that time that I started getting reflux symptoms.
I initially thought that the reflux might be caused by abdominal separation and a weak core, or by hormonal changes.
But I was quickly told otherwise by various health professionals, including a surgeon who told me I didn’t have any abdominal separation and that all I needed was to “lose weight” because I was still carrying baby weight around my stomach and basically, “Don’t worry about it!”
*Insert facepalm!*
So anyway – not to make this story any longer than it already is – two years later and I’ve finally received some answers about my abs/core and the potential of this contributing to the hernia.
I saw a women’s health physiotherapist this week, and yes, I do have some ab separation (2 fingers still) with doming; I do have a weak core; and yes, this could be contributing to the hernia.
Bingo!
The hernia was probably caused by going back to exercise too quickly, or doing the wrong exercises, and perhaps not doing pelvic floor work consistently enough throughout my pregnancy.
Could the hernia have been prevented? Maybe. But there’s no point stewing in the “what if”.
So, my mission this year is to correct the ab separation and regain core strength to help manage my symptoms (without having to hopefully rely on all these meds!).
Doing this may not “cure” the hernia or completely resolve my symptoms, but hopefully, by improving the strength of my core and my diaphragm, I can get my health back and live a little more “symptom-free”.
Here’s to a stronger 2026, getting my health back and being a positive example to my Little Miss.
xo G.
editor, journalist, digital content creator with a background in nutrition & dietetics.
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