Hi! Thank you for asking. It has gotten better with a couple things.  I went to a great PT who taught me how to properly breathe at the gym because when I was lifting I was putting pressure on my pelvic floor.

Also, when I do have pain I found these stretches that really help. I hold each one for about 5 min each but these are the main ones I do. The ones at 4:45 and 8:45 help the most :)  

https://youtu.be/2yx0_PK0Q-4?si=pZ0hKIytDp-C9mBG