I hope you don’t mind since you’re not asking for this but, I bought a dilator from my pt, it was about 40 bucks, it was too painful for me. I have a hypertonic pelvic floor and even a finger used to hurt, and now it’s just being stored. This might not be the same for you but what has helped me the most was a pelvic wand. Link here: Intimate Rose Pelvic Wand with Vibration for Pelvic Muscle Pain Relief - Pelvic Physical Therapy Use for Trigger Point & Tender Point Release – Men & Women https://www.amazon.com/dp/B07HR4Z4HQ/ref=cm_sw_r_cp_api_glc_fabc_S18-FbSDJN1QA
For some reason my pt never mentioned this to me, I found out on my own. And I wish they had told me about this sooner! If I knew, I would have started with a pelvic wand first. But I’m not sure what type of pelvic floor dysfunction you’re dealing with.
My symptoms are about 80% gone.
A few things:
- I have a cushion from carmichealthrone.com that's specially designed to keep all weight off your pelvis. They're expensive but absolutely worth it.
- See if you can find a pain doctor who's familiar with pelvic stuff. Mine has me on gralise, celecoxib, and duloxetine. They don't eliminate the pain but they definitely reduce it.
- The biggest thing you need to start changing is the mental side of it. So much of this issue is a muscle-brain feedback problem, where our pelvis hurts, so our brain makes those muscles clench, which makes it hurt even more, which makes it clench even more, and so on. For me, practicing mindfulness and focusing on every little muscle in my pelvic floor is key. It takes a lot of practice, though, so don't get frustrated if it takes a while to work.
- Speaking of, you should go to physical therapy. There are a number of different ways of attacking this issue, but the main one I've had is myofascial release. People are hesitant because it involves the PT inserting a finger up there to massage the muscles from the inside, but honestly, after the initial session anxiety, you get to where it really doesn't bother you. To put it bluntly: we regularly push out pieces of poop from there and aren't bothered by it at all, so why should we be scared of a single finger? It's not like it hurts, it's just sort of weird feeling.
- A Headache In The Pelvis is a classic. It has tons of resources and many of us swear by it. Not to mention, there are plenty of other resources that show up on that Amazon page, so there's probably something good for you in there.
- If you're a male, see a urologist about prostatitis. It's what triggers my pelvic pain, so attacking that issue could be the key to fixing all this.
Hope this helps. Feel free to message me if you want to talk.
https://www.headspace.com - they've got guided meditations for free. I've got a paid membership, which includes a pain management course that has been a godsend. I paid 70$ for a year, which is not nothing, but it's been worth it for me.
Today I was reading a book I got out of the library. One thing it brought out was how complicated PFD is . She had a good advice about not giving up. She shared the personal journeys others went through and how they finally found answers. https://www.amazon.com/Pelvic-Pain-Explained-What-Need/dp/1442248319
Living Life to the Fullest with Ehlers Danlos Syndrome
The r/ehlersdanlos subreddit is helpful too.
I use this app, it's pretty helpful for stretching...
hmm... for strengthening I would be interested too. What I found is that walking and running is pretty helpful for me if I watch my breathing too. I have an elyptical and there I found out that the interval training is bad.. but if I just go into it slowly and increase the difficulty steadly then slowing down in the end.. that helps.
Same! I wholeheartedly recommend the book Treat Your Own Back by Robin McKenzie (link). It’s cheap if you want your own copy, and it’s a pretty fast read. My bad low back days are much less now.
So here's an update: I totally missed the instructions that said to only use it for a few minutes the first few times, my pelvic muscles got even tighter after sitting on it for hours at work 😅
I think its good to use it on and off just to stimulate the muscles a little bit, using it for a long period of time will make it worse. I think this should be used once my tightness gets better just to strengthen my core and pelvic muscles.
So I went on Amazon and found this cushion that relieves pressure off the pelvic area, the gap in the cushion is where you're pelvic area will sit: https://www.amazon.com/dp/B072868GGC/
Will order it and give it a try!
Yes.
Get a standing desk converter for your cubicle. Some employers will offer them, others won't. If yours does not, get one from Amazon. This is the one I got: https://www.amazon.com/dp/B019GTZ5ZA/ref=cm_sw_r_cp_apa_iSe5BbPH6H7SE
It takes some practice and effort, but if you do start standing at work, I promise your symptoms will be greatly reduced.
I'm at a point where work is actually the place where my PFD is the least problematic now. I stand for 6 out of the 8 hours I'm there.
Sitting is the new smoking. Gotta kick the habit.
I strongly recommend this app. It's called the Exercise Timer. It's not exactly a yoga app but this amazingly customisable. I have created my own workout and can export it too you if you like. Mine is based on CureCPPS.com stretches. The app is really easy to use and you can adjust everything you like. Also works on smartwatch!
I use Doctor's Best as well, from Amazon https://www.amazon.com/gp/product/B000BD0RT0/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
You might consider something like this: https://www.amazon.com/SITTS-Original-Ergonomic-Meditation-Commuters/dp/B071VDMD86
Really, it's trial and error to see what works best for you and your specific car seat. You could also explore an ergonomics store if there is one in your area. I tried a few options from Relax the Back and have a few friends who had success with their cushion. It was a little tall for me.
Hope this helps!
Hello ty so much for ur reply. Is there a possibility u can send me a link to a wand u recommend? Is this one okay? https://www.amazon.co.uk/Intimate-Rose-Trigger-Release-Muscles/dp/B07HR3GL6V
ty
Have you tried getting period pants in a large size? These are underwear with the cloth pad built in, rather than being separable. I know and agree with others that these aren't the best option for dryness, as the design for periods vs. incontinence is different, but even if you use this as the underwear that accompanies your makeshift solution, this might help prevent leakage and keep everything more secure without being bulky or putting too much pressure on you.
I was looking these up to show you an example, and there's a similar thing made for men that you might want to try.
Most important: Be wary about taking PPI's, they permanently deactivate the bodies' ability to produce stomach acid, most patients with acid reflux — according to recent studies — actually suffer from TOO LITTLE acid production in the stomach, PPI's might temporarily improve symptoms (by neutralizing reflux at the source) but might be the harbinger of much more dangerous infections because you are weakening your bodies' innate defenses against pathogens, and incident to taking PPI's long-term is often advanced and severe gastrointestinal disorders. read Why Stomach Acid is Good For You. make an informed decision. you might be one of the few people that do in fact have higher than ordinary stomach acid production, but this is unlikely, and the usage of PPI's still has permanent effects which are not disclosed to patients
more will probably come to me
The best magnesium that will give you a bm is CALM
I take one in the evening before bed. I had been taking 2 for a while. Others take one with every meal. You will need to find what works for you. Don't get discouraged, you will get better. It takes time. Good luck, we are here for you!
I have used a couple different types of magnesium products. Magnesium glycinate in a pill worked the best for my anxiety but it made me bloated. If it hadn't been for the bloating I would still use it. Instead, I used magnesium lotion. I have less digestive issues with it, the downside is it is hard to have consistent dosing. I put links to the 2 products that I use below. Everyone is different when it comes to this stuff. So it may not work for you or it could be your answer. As an FYI, I took the pills in the evening after supper. The lotion I would use on my thighs after my bowel movement. A little went a long ways for me and I never used the 2 supplements at once.
I got a balance board for my standing desk recently. It combined with increasing the amount of walking I do has helped a lot. Now I'm a little sick and haven't manage to walk to work this week and I'm feeling pretty bad in the groin and legs but previous 3 weeks had been amazing
Guess it was something like this one
I think its from my pelvic floor causing some sort of restriction. Possibly slowing down my gut motility. I cut down on dairy too. Once I take the aloe capsule, everything gets moving again and I can fart again. By the time I wake up in the morning I drink a cup of decaf and I am ready for my bowel movement and its complete. I take 3 capsules of the below brand of aloe in the evening sometime after dinner but before bed. Everyone is different though so you may need to experiment with what works best for you. I had to experiment around. https://www.amazon.com/NOW-Aloe-Vera-10000mg-Softgels/dp/B00772AQD0?pd_rd_w=9Oun8&content-id=amzn1.sym.94349326-ca8a-4b0d-94f0-6931485b8573&pf_rd_p=94349326-ca8a-4b0d-94f0-6931485b8573&pf_rd_r=YA5M2NBZTCCQBVB7K2ZF&pd_rd_wg=UvqWy&am...
Below is what I have been using. Is the effect localized? The answer is yes and no. Wherever you rub the lotion the effects will be more strongly felt, however you can apply it to your hands and still receive the benefits in other areas of your body. For me a little goes a long way. If I apply too much then I get some unwanted side effects like a little anxious or a feeling of uphoria (buzzed feeling). I typically apply about a half gram to my hands and then rub it into the back of my hamstrings every morning. I came up with this routine through trial and error. You will most likely need to experiment to find what works best for you. https://www.amazon.com/Magnesium-Unscented-Relaxation-Overworked-Zechstein/dp/B09PVMTM9W?pd_rd_w=EEJGM&content-id=amzn1.sym.94349326-ca8a-4b0d-94f0-6931485b8573&pf_rd_p=94349326-ca8a-4b0d-94f0-6931485b8573&pf_rd_r=8HBCSE6TASJHCBVP7YGH&...
I do sometimes incorporate an external vibrator with using a dilator internally. When I do that though, I tend to be thinking of it less from the aspect of just "dilating" and more "I can feel pleasure when there is something inserted," and that makes it feel less scary. I haven't looked specifically into possible risks, though... personally I haven't experienced any issues because of it, but that's just me and I'm not an expert.
I use a g-spot vibrator, sort of like this one: https://www.amazon.ca/Vibrators-Electric-Rechargeable-Waterproof-Therapeutic/dp/B01M8K9DBT/ref=pd_lpo_1?pd_rd_i=B01M8K9DBT&psc=1 which is designed to be used internally, but I don't think I can fit it inside without pain. Personally I like g-spot vibrators because the handle makes it easier for me to hold/control (I also have chronic arm pain). If you want one that can be used internally and externally, this type may be too wide, so that's something to think about.
​
Here you go! I rub my entire thighs with that, up and down. I find that my adductors, like the gracilis, are extremely tight. Also my outer hips. I still think using hand is better, but the massage roller helps sometimes too and is worth using a few minutes a day.
Sometimes you can get serious relief by finding these muscle trigger points or "knots" ( I have large knots) and massaging them out. Makes a big difference.
I have taken a magnesium supplement. This helps relax muscles. It has helped quite a bit, but you have to take it regularly. I take half a capsule as a dose instead of the recommended 2 capsules. Link to supplement below. I have been toying around with the idea of taking a CBD I stead as an anti-anxiety muscle relaxant.
This one?
Intimate Rose Pelvic Wand with Vibration for Pelvic Muscle Pain Relief - Pelvic Physical Therapy Use for Trigger Point & Tender Point Release – Men & Women https://smile.amazon.com/dp/B07HR4Z4HQ/ref=cm_sw_r_cp_api_i_WQ18NX2CBHAFBH7BF9KM
I can only find the one for women:
Intimina KegelSmart - Kegel Exerciser, Pelvic Floor Strengthening Device for Women https://smile.amazon.com/dp/B00JE7H6KM/ref=cm_sw_r_cp_api_i_HWQXJR315W6Q3SC4PMES?_encoding=UTF8&psc=1
Sure.
Pre exercise: -deep, self-myofascial release [MFR] to psoas muscles/hip flexors laying on this tool -deep glute piriformis rolling and MFR w/ lacrosse ball -psoas/hip flexor stretches -rolling adductors -rolling sacrum/coccyx adhesions (carefully and slowly with a ball -soft foam rolling quads, hip flexors, and lower abdomen
Exercise: -Banded monster walks 10 steps each way x4 -Banded reverse leg extension
Post exercise: -diaphragmatic breath strengthening, using box breathing, while engaging diaphragm while not engaging pelvis/rectum. Proprioception -meditation/breathing (relaxed, for nitric oxide boosting)
I often have issues with tailbone pain due to pelvic floor tightness, and I primarily work at a desk. I decided to purchase this cushion and it has not let me down in the ~3 months i’ve had it.
Key pivotal modalities Pre exercise: -deep, self-myofascial release [MFR] to psoas muscles/hip flexors laying on this tool -deep glute piriformis rolling and MFR w/ lacrosse ball -psoas/hip flexor stretches -rolling adductors -rolling sacrum/coccyx adhesions (carefully and slowly with a ball -soft foam rolling quads, hip flexors, and lower abdomen
Exercise: -Banded monster walks 10 steps each way x4 -Banded reverse leg extension
Post exercise: -diaphragmatic breath strengthening, using box breathing, while engaging diaphragm while not engaging pelvis/rectum. Proprioception -meditation/breathing (relaxed, for nitric oxide boosting)
This got me back from where I was laying in pain to be able to do basic chores. Next week I start weight training.
I use this stacked lacrosse ball on my belly, with it stacked vertically, starting from the hip flexor/pubic bone. I work it slowly up, laying my weight on it as I feel it stretch the psoas. Never too much pressure to cause bad pain, just the “good pain”. It’s a really strong muscle and with the lacross ball, it gets in there good.
This guy demonstrates with a single ball, but I pernially need more leverage
Perfect! I’m using a more advanced tool to get in the psoas. I lay this vertically. Works deeper than a small ball. 5BILLION Peanut Massage Ball - Double Lacrosse Massage Ball & Mobility Ball for Physical Therapy - Deep Tissue Massage Tool for Myofascial Release, Muscle Relaxer, Acupoint Massage https://www.amazon.com/dp/B00Z65TBBI/ref=cm_sw_r_cp_api_i_ERDNXK78BTPTQW2YACWZ?_encoding=UTF8&psc=1
Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten & Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_glt_i_X3PPS5Z0QV7SDT2CP1K3
Yes, I've made some progress. I now have more good days than bad ones, and I'm hopeful it will keep moving that direction.
After being screened for almost everything, I believe it's pudendal nerve irritation caused by chronic muscle tightness in the pelvic floor ... something that has crept up on me over the past few years.
I've learned that tightness in the pelvic floor muscles and others (like the hip flexors, piriformis, and glutes) can cause these kinds of symptoms. So about a month ago, I started to do a lot of targeted stretching for these muscles groups, along with "reverse kegels" or pelvic floor drops throughout the day. I probably spend more than an hour each day on stretching exercises alone.
I also started taking a supplement called palmitoylethanolamide (PEA), which is known to help with chronic and hard-to-treat pain including nerve pain. I take it twice per day, 400 mg each time.
I still have flare-ups every now and then (like right now, LOL). But I also have days where I feel almost 100% normal -- which is something I haven't felt in nearly a year. So I'm sticking to the program and staying positive. You have to measure progress month to month, not day to day. That's important.
I sincerely hope some of this helps you. Because I know how awful these symptoms can be. Good luck!
Yes, I've made some progress. I now have more good days than bad ones, and I'm hopeful it will keep moving that direction.
After being screened for almost everything, I believe it's pudendal nerve irritation caused by chronic muscle tightness in the pelvic floor ... something that has crept up on me over the past few years.
I've learned that tightness in the pelvic floor muscles and others (like the hip flexors, piriformis, and glutes) can cause these kinds of symptoms. So about a month ago, I started to do a lot of targeted stretching for these muscles groups, along with "reverse kegels" or pelvic floor drops throughout the day. I probably spend more than an hour each day on stretching exercises alone.
I also started taking a supplement called palmitoylethanolamide (PEA), which is known to help with chronic and hard-to-treat pain including nerve pain. I take it twice per day, 400 mg each time.
I still have flare-ups every now and then (like right now, LOL). But I also have days where I feel almost 100% normal -- which is something I haven't felt in nearly a year. So I'm sticking to the program and staying positive. You have to measure progress month to month, not day to day. That's important.
I sincerely hope some of this helps you. Because I know how awful these symptoms can be.
Good luck!
Thanks for your words.
https://www.amazon.com/gp/product/1658718941/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
The stretches can be extremely intense because the point is to stretch the muscle while it's under tension. It's the last set of exercises I hurt myself on - Straight leg central/lateral/medial so take extra caution when doing those.
Hi! I've been thinking about this lately as well and, at least in my case, I do think my weak core is a big part of the problem and why I've had only minimal results on the PF front so far. It sometimes feel like I'm holding myself upright by contracting/tensing my pelvic floor, if that makes sense.
I'm 42 with only one kiddo (also C-section, he's 4 now), but my entire core has fallen soooo far from what it used to be. I, too, have been very cautious about doing direct ab work because even though my DR is very mild, I can feel it pulling when I do things like crunches, which I know isn't healthy.
Have you spoken with your pelvic floor PT about ab work? It might be worth seeing a PT specifically for diastasis recti (even if you don't technically have it) because they may be able to guide you on core-strengthening exercises that will help build that support back up without causing further damage to your abs.
And similar to what another commentor said, proper posture is a HUGE part of the entire system. I have a book called Diastasis Recti: The Whole-Body Solution by Katy Bowman and it does a really good job of explaining what proper posture looks and feels like. Even though it's about DR in particular, I think it's a good resource because it walks you through a safe way to do post-pregnancy/birth core work without causing further damage.
Good luck! <3
Yes I’ve got like a stage 3 after 2 childbirths. It sucks and it gives me a lot of issues. I likely will get surgery in the near future for it even though I’m terrified, I just don’t want to live with these symptoms forever.
For now I splint with a device I got off Amazon, I’ll link below. This is easier for me to use than my fingers. I also have to use an Enema sometimes to “flush” out the stuck poo in my rectum. I’m also trying to figure out my diet so my BMs are easier but I haven’t quite got that figured out because my hormones are now messed up from breastfeeding.
MYAID Femmeze, a Device for Realigning Rectocele, Assists in Relieving Constipation https://www.amazon.com/dp/B00EV025P8/ref=cm_sw_r_cp_api_glt_i_HC1GYKS8CRY86WMHGZBR
Fear causes your muscles to tighten, in a vicious circle. This book helped me with the psychosomatic elements of my pain.
https://www.amazon.com/Way-Out-Revolutionary-Scientifically-Approach/dp/059308683X
I decided to try ordering a squatty potty today, word on the street is that it helps with this and decreases straining, helps pelvic floor muscles, etc:
Squatty Potty - Bamboo Flip, 7" & 9" Height, Brown https://www.amazon.com/dp/B07HD7JVLB/ref=cm_sw_r_cp_api_glt_i_P8EFP1KR27BPBS8J7YMJ
Getting a pelvic floor donut pillow for the car ride helped me!
Quick example, there are cheaper options available though:
Donut Pillow Hemorrhoid Tailbone Cushion – Medium Seat Cushion Pain Relief for Coccyx, Prostate, Sciatica, Pelvic Floor, Pressure Sores, Pregnancy, Perineal Surgery, Postpartum Recovery https://www.amazon.com/dp/B07RGVPR8D/ref=cm_sw_r_cp_api_glt_fabc_A48K3K1W3MJ7TXQEERXB
Limited-time deal: AUVON Dual Channel TENS Unit Muscle Stimulator Machine with 20 Modes, 2" and 2"x4" TENS Unit Electrode Pads https://www.amazon.com/dp/B07D58V8LD/ref=cm_sw_r_apan_glt_fabc_dl_VXYZ7KYDDTMBQEBJ9J8E?_encoding=UTF8&psc=1
Just be warned, it is STRONG. It goes up to 10 and I can only handle 3.5
Take care of your mental state.
I'm recommending this book to everyone because it is so great on the mental causes of pain (probably also applies to you) https://www.amazon.com/Way-Out-Revolutionary-Scientifically-Approach/dp/059308683X
Read this book about how to heal medically unexplained chronic pain:
https://www.amazon.com/Way-Out-Revolutionary-Scientifically-Approach/dp/059308683X
It is about the psycological factors, but stresses that the pain is real even if it may be generated by your brain: the author is a recovering chronic pain sufferer.
I have found it very helpful.
I never had ED exactly but I had low libido for a while and then my penis started becoming numb and I would sometimes have a burning sensation when I had an orgasm. My pelvic pain had always been pretty mild but this was concerning and so I decided to do something about it.
Before I found this sub or knew anything about pelvic pain I was searching the internet and read about the DCT method. I bought this book: https://www.amazon.com/Freedom-Pelvic-Pain-scientifically-resistance-ebook/dp/B08464B83V/ref=sr_1_1?keywords=freedom+from+pelvic+pain&qid=1638079061&sr=8-1
After doing the exercises for a month or so the feeling in my penis has come back and I get horny more often and wake up with regular morning wood. So far my pelvic pain is still the same and gets worse for a day or so after doing some of the exercises depending on the intensity.
I have since searched the term DCT on this forum and a couple threads pop up in which some people claim it is a scam. There is an online subscription service I declined to sign up for because it seemed scammy which is why I bought the $15 book instead.
I have no idea whether it's a scam or if it can cure pelvic pain or not. This is just the testimonial from one random dude but it did give me the feeling in my penis back.
I’ve been taking this kind for a few months because of it’s non laxative properties. I don’t know if it helps or stretching finally is…. Scared to stop and see. https://www.amazon.com/Magnesium-Bisglycinate-200mg-100-Chelated/dp/B081G2GKS9
Chronic pain can spread. This book explained to me why and has good mental techniques for resisting it. The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain https://www.amazon.com/dp/059308683X/ref=cm_sw_r_awdo_navT_a_C4RYVJ27YB83ZGMS4KD4
Or maybe you are just sore from a new exercise routine!
I love this book on pain: The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain https://smile.amazon.com/dp/059308683X/ref=cm_sw_r_cp_api_glt_fabc_ZJDNG4HCHWWX2Q2HK0EW
It really explains the concept of how chronic pain can be so changeable and what to do about it.
Think about your mental state when the pain came back: were you anxious, depressed, stressed? As I have tracked my mood I can see how life stresses impact my pain.
I’ve been taking this kind for around two months since it’s the only one that doesn’t make me blow my guts out. Not sure if it’s helping or the stretches and various routines finally are. Scared to stop taking them at this point though. https://www.amazon.com/Magnesium-Bisglycinate-200mg-100-Chelated/dp/B081G2GKS9/ref=mp_s_a_1_8?adgrpid=64570258748&gclid=CjwKCAiAp8iMBhAqEiwAJb94zykWR8w9mUq_gLvG3JSG4xGKDs03F3kV38Uvq8Lovpknu5gqhPbZ0RoCL38QAvD_BwE&hvadid=274732986857&hvd...
Yes. I am not a doctor, but this is pretty common in pelvic floor dysfunction. Try stretching, staying hydrated, and getting enough sleep. I have had very good luck with both trigger point release and myofascial massage with a lacrosse ball. A pain that has kept on for nearly 3 months now for me has nearly vanished with trigger point release & myofascial massage.
I really like this cushion, I tried the purple cushion in the past and didn't like it. This one is a little weird at first to sit on but once you get use to its comfortable.
Keep with the daily stretches, reverse kegels or whatnot. It takes a few months, normally 6 to really get a good sense of improvement.
CBT is a great idea. In the meantime, checkout the following workbooks:
Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think https://www.amazon.com/dp/1462520421/ref=cm_sw_r_awdo_navT_g_AZBVZ8Y0TKXSB29JTWMT
The Relaxation and Stress Reduction Workbook (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1684033349/ref=cm_sw_r_awdo_navT_g_97792NFWPE6785Y68Y8Q
I used to have this issue, but it was sporadic, not chronic. Sometimes, massaging the lower back (my PT did it) helped. Another option in addition to what's mentioned in the other comment (re. yoga) could be to get a chair with good lumbar support, to relieve the pressure on your lower back. I used this - https://www.amazon.com/dp/B000GPS7MW/ref=cm_sw_r_apan_glt_fabc_NJZ3AY12P82F39GNJ71B?_encoding=UTF8&psc=1 It was good, but chairs with built in lumbar supports are better.
Some tools that helped me were:
Dilators (I suppose they work if you have female anatomy)
The Orb - 5" (really good for relieving pressure on the glute muscles especially the obdurator internus - which does have a trigger point in my case). You should however consult a video online by trained professional on how to use it. Here's the link: Pro-Tec Athletics Orb, Orb Extreme and Orb Extreme mini mobility massage balls https://www.amazon.com/dp/B00O62Y068/ref=cm_sw_r_apan_glt_fabc_8NMR7ED5KJVK7JMTND5Y?_encoding=UTF8&psc=1
Meditation (the basic - and free - meditation course from Headspace really helped with anxiety, plus their graphics are wonderful).
Talk therapy.
My doctor told me that acupuncture could be an alternative so I would contact the insurance to see if they accommodate that.
Pelvic floor rehab centers also do lidocaine/dexamethasone trigger point/nerve block injections - these helped considerably.
Hope these help!
Please don't threaten suicide, it's very distressing! If you really mean it, go to the emergency room right now and don't read the rest of this post.
I'm really positive about the following book right now:
https://www.amazon.com/Way-Out-Revolutionary-Scientifically-Approach/dp/059308683X
It's about techniques for calming down an overactive nervous system that produces lots and lots of random pains. It explains a lot about how I keep getting other random symptoms and my pelvic pain seems to be spreading to my hips.
Something along these lines. Mine isn't made any longer. Just don't buy the $15 one you'll regret your purchase.
>I don't know when this started but I first started noticing it when I lost my job a few months ago. The only thing I can think of that could have caused it is prolonged sitting.
Yes, and also the stress of losing your job. Work on stress as well as muscles/nerves (meditation helps)
This books is very informative on things you can do (but you have to ignore the shilling for the author's pain clinic unless you can afford it)
https://www.amazon.com/Headache-Pelvis-New-Expanded-Understanding/dp/0972775552
I've been having these issues essentially since puberty (25-30 years). Waking up in the middle of the night to an intense and concentrated pain near my rectum. A deep tightness that feels like a hot twisting ice pick, lasting 5 to 20 minutes.
I haven't really found much in the way of a realistic preventative measure, but I have found a way to reduce the pain during episodes. I purchased a small vibrating massager. This one specifically. Pressing it deeply into the muscles in the area of pain both helps relax the muscle, and stimulates other touch receptors in the area which reduces perceived pain due to gate control (the same reason why rubbing an injury reduces pain). It has honestly really helped.
Don’t buy the product - buy the ingredients in it. Great ingredients- read up on each. All natural. The product is a rip off, probably a 2,000% mark up as the ingredients are on the label.
Prosta-Q https://www.amazon.com/dp/B000S6DJ0Y/ref=cm_sw_r_cp_api_glt_fabc_Z6RA7DYRDWEZK5SPDM74
Sure thing - https://www.amazon.com/gp/product/B07D3GXDJS/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Really has allowed me to get stronger in my core without flaring up. After 3 months of yoga with this, I have regular morning erections for the first time in my life and my pelvic floor pain and HF symptoms have drastically improved.
yeah.. I have been there ❤️
I'm still a wreck too.. but these helps me keep it localised to a few bad days i guess...? I use an app called stretching excercises.. I modified the time stamps to my liking (20 sec between exercise for more rest time, some exercises to longer etc..) but it kinda covers everything that healtline suggested, and it gives tips if u start deviate in the beginning... I use the Good morning training goal in discovery... The morning warmup for the mornings, and the lower body stretching at night.
It's not too long but I guess that's why it's working.. just stick to the routine! >D
It would be so much easier if we just have some stats like in a game saying what's u are lacking, and not a guessing everything, don't you think? (:"D
here is the app https://play.google.com/store/apps/details?id=stretching.stretch.exercises.back
I use this one and it hasn't caused any flares. I'd say look for something wider like that so your butt takes more of your weight and make sure it's adjusted right for your height.
I've tried ~10 different cushions and this one is by far the best IMO.
https://www.amazon.com/Kabooti-Cushion-Tailbone-Sciatica-Hemorrhoids/dp/B0725RWXS4
I don’t have an immediate answer to your question, but it made me think of this book which has exercises for deregulating painful movements. Don’t be put off by the illustrations; they’re real goofy. (https://www.amazon.com/Pelvic-Pain-Hurts-Adriaan-Louw/dp/0985718684)
two foam yoga blocks are perfect
you can put them anywhere, the standard blocks are 4x6x9 which gives you 3 different heights
you can assume my favourite poop position which is legs at a V, leaning over and press abdomen against things and rest hands on yoga block for support and the gently push abdomen against things which will relax anal sphincter
I’m not a PT and don’t have experience with this product but it appears to have an end for vaginal and an end for rectal use!
Intimate Rose Pelvic Wand Trigger Point & Tender Point Release for Pelvic Floor Muscles - Men & Women - Pelvic Physical Therapy Use https://www.amazon.com/dp/B07HR3GL6V/ref=cm_sw_r_cp_api_glc_fabc_bYB5FbHQ89B0M
here is the tens unit
here is the kegel unit
Order a good seat cushion. I’m a truck driver and have something like this. Cushion: SET https://www.amazon.com/dp/B01KL6HEL0/ref=cm_sw_r_cp_api_fabt1_Sa6SFb9TSSKPQ I don’t have the back support though. It helps so much!
Kabooti
Only seat cushion I've tried that works. Completely changed my car experience, I used to dread driving even for 20-30 minutes, now longer periods are no problem. It's not perfect but it's by far the best I've found. I own 2 now. One for my car, one for the house. Highly recommend.
https://www.amazon.com/dp/B00E2BRUUQ/ref=cm_sw_r_cp_apa_fabc_iCQQFbW8PZ6FF?_encoding=UTF8&psc=1
I use a memory foam coccyx cut out cushion for driving and sitting down at my work desk. I swear by it! I picked it up off of Amazon (Canada) for like $30-$40.
https://www.amazon.ca/Everlasting-Comfort-Orthopedic-Sciatica-Tailbone/dp/B01EBDV9BU
Have you looked into a coccyx pillow? I bought this one on Amazon for work and it’s helped me. It’s not also lower back support so that maybe something missing for you.
Right now I'm only stretching and usually doing it daily. But I'm trying to do it 2x day. What rolling are you guys doing? I have a foam roller but don't know how to use it for my Pelvic Floor issues. I was listening to a podcast from Ben Greenfield and he talked about great success he had with HighRoller ( https://www.amazon.com/gp/product/B072WC731P/ ) , but didn't give details on how he used it.
I can't say my pain ever got to the point of hurting when I bend down; for the most part it just became increasingly painful to sit at my desk and I'd have to get up and do stretches in more and more frequent intervals
Check out this site. You have trigger points all over your body. The site breaks it down by region or symptom.
I also recommend getting this. I use mine all the time. Yes, it's scary looking and I wouldn't use it internally. I use it everywhere and truly feel like I put a large portion of my chronic pain in remission. Go easy and apply steady pressure. I'm sure you can find YouTubes for more explanation.
I bought this model here and would say it's a pretty good alternative to the Hyperice which is double the price.
I'm not IN LOVE with this product but it's definitely one of the best ones you can get on Amazon - you just can't be too rough with it. They're amazing at returns & replacements though, so if you have an issue they'll just swap it out with another one (which they did for me).
Highly, highly, HIGHLY recommend getting something like this.
I have the same thing in my lower left abdomen. Here’s what I do, by no means am I cured but I sure have made improvements. I foam roll my lower abdomen with a ball and foam roller. Just find the tender/tight spot and try to roll it out. Also a lot here talk about the therawand but I prefer the pelvic wand.
https://www.amazon.com/Intimate-Rose-Trigger-Release-Muscles/dp/B07HR3GL6V
It has a more severe angle on the skinny side which gets more anterior. The ischio seems to sit pretty close to the prostate so be careful. Yea it sucks to stick something up your ass, it’s strange as a straight male but hey it’s better than the alternative so I‘ve accepted it since it helps me make improvements. It took me years to really understand this condition and have only recently made major improvements. I also take cialis daily which has helped a lot with blood flow, surprisingly didn’t help with erections as much as I suspected which again leads me to believe that it has to do with the ischio muscles.
Of course, here it is: Hab It: Pelvic Floor https://www.amazon.com/dp/0510539610
I’m doing the exercises right now in bed! I wish I kept up with it so my symptoms would never relapse. Pelvic floor problems are such a pain because it affects your quality of life so much. I’ll be rooting for you! Hope you find relief soon:
I’ve shared this before, but don’t know if anyone else has tried it. It works for me: I got a 12lb exercise ball (AmazonBasics Medicine Ball, 12-Pounds https://www.amazon.com/dp/B00R3N712M/ref=cm_sw_r_cp_api_i_s-7HDbS90GFM9). I roll it clockwise around my abdomen while laying in bed. When I find a sore spot, I rest it there. You can do self-massage, but I always found it hard to apply pressure AND relax at the same time. I’m a pretty big guy—not huge, but “sturdy”, so 12lb was good for me. You may want to adjust which weight you get based on your size. You want it to push with some force, but not so much you have to tense up. I do it for 15-20 min before sleep and after a few days, it does help. Just practice breathing. As you exhale, let the ball rest on the sore bits to work the knots out. If you don’t want to buy a ball, try an empty milk jug filled with water (1 gallon of water = 8lbs). But the rigid exercise ball is perfect for me.
This is my own personal discovery. I’m not a doctor or a PT. I’d be interested to know how it feels/works for you. Shoot me a message if you try it.
I just spoke to my urologist about this (she specializes in pelvic floor pain). She mentioned that having a bladder that is about 300-400 cc full at voiding is ideal (for females, not sure if this value is different for males). Anything above this can stretch the bladder too much for some people and cause pain, and there is such a thing as drinking too many fluids during the day (if you have bladder pain).
I have also heard that chugging water is not ideal and it's best to sip throughout the day. I assume that the rate at which the smooth muscle stretches in your bladder may correlate with pain levels.
If you haven't yet, doing a voiding diary for a couple of days could be useful. I used the following "device" to track mine: https://www.amazon.com/Specimen-Collector-Pans-PrimeMed-Pan/dp/B071Z9V1L5/ref=sr_1_3?crid=21OEAVGJ2HJ7K&keywords=urine%2Bbowl%2Bfor%2Btoilet&qid=1553561541&s=gateway&sprefix=urine%2Bbowl%2Chpc%2C201&sr=8-3&th=1
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Keep track of the time and amount of fluid excreted. I averaged at voiding every 2 hours with a "range" from 1-3 hours which was considered normal.
Here’s the link: WETPIA Pure Wand Stainless Steel G Spot Massage Stick & 7.6 Inch Polished Steel Massager https://www.amazon.com/dp/B01L38J116/ref=cm_sw_r_cp_api_4MumBb3VN6M18 It’s going to seem huge. The smaller end is 1”. Once it’s in place, the 1” end makes for a much better point to apply pressure. The smaller, plastic wand felt more like “poking” than “pressing”.
A Headache in the Pelvis might be a good read as its research mainly focused on male pelvic pain. I am female with chronic pelvic pain and the book has at least given me other outlooks and resource. Valium suppositories helped me more than oral muscle relaxers as my personal experience. I’ve also had suppositories compounded with baclofen and tetracaine (and Valium). Possibly finding a second opinion urologist or even a pain management might help getting answers. Good luck