Many people think that having a tucked bum is good for your core you core strength and many people think that tucking your bum at the top of a squat or dead-lift is best for you core.
I used to be that person tucking my tailbone in and telling others to tuck their tailbone at the top of a squat.
Sadly, tucking our bums is not an effective core strategy.
Research is evolving & there is new evidence & new education proving that this is not best strategy. (See below for links for evidence and a further explanation).
I am not claiming to know all the answers, but I am sharing what I know and what has helped me to become prolapse symptom free & heal my diastasis. My intentions are to help others & share the knowledge I have.
When I was tucking my bum 24/7 I was having troubles with belly breathing, doing my kegels, lifting weights, and even walking or standing. I constantly felt pain and heaviness. I thought my posture was good, BUT I learned through a pelvic floor pt that I needed to tweak it a bit. I needed to find MY neutral. I needed to find a neutral position that helped me achieve my best breathe and stability. A position that would help me heal.
Remember neutral is a range. It’s not perfect. It may look different for you or I. Some people need structural cues to help guide them and some do not. That’s why seeing a pelvic floor pt is so helpful because they can help you find YOUR neutral and what works for you.
Neutral posture feels awkward at first. At least it did for me when I was practicing. I felt like I was falling forward. I was not used to stacking my ribs over my hips. I was used to having a sway back.
The cues that helped me find neutral were:
*Stacking my RIBS on top of my HIPS.
*Untucking my tailbone (because I was always tucked under) & I use both the ski jump or bum string to help me with this (Julie Wiebe’s program explains this).
*Unlock my knees
I played around with my neutral to find what worked for me. It took lots of work & I felt like giving up. It’s so damn hard to unlearn a habit & to relearn a new one. But, instead of giving up I practiced my posture for the first week for two minutes a day, specifically when I was brushing my teeth in the morning and at night. The following week I practiced 4 minutes a day and so on. Eventually I started practicing my posture while I was driving & walking & standing in line at the grocery store. Eventually neutral posture became second nature.
My symptoms started to decrease. I was able to belly breathe, my kegels were stronger, I was able to engage my transverse abs, I didn’t feel heaviness, and I started lifting weights etc. This was a HUGE piece of the puzzle to my healing.
Another piece to the puzzle is piston breathing which I will write about in my next blog post.
I guess what I want for you to know is that posture matters & it’s what we do in our daily activities that matters. It starts with practicing a few minutes a day and knowing that if we forget to practice it doesn’t mean we are failures. It takes work, but the beauty of it is that we can do it wherever we are. We don’t have to be at the gym to work on it.
Most of all I want you to know that if you have pelvic floor issues, or pain or diastasis recti, you are not alone. There is always hope.
My recommendation would be seeing a pelvic floor physical therapist or accessing Julie Wiebe’s program at this link:
Evidence for neutral posture in both video and article form:
Link to Julie Wiebe’s program: https://www.e-junkie.com/ecom/gb.php?ii=1311524&cl=257000&c=ib&aff=323995