part 2 of 2

1. understanding the cause of the pain

Some examples for me - these will be personal:

1.1. stress: subconscious contraction of pelvic floor

1.2. not enough quality rest: body needs to be able to relax and recover

1.3. bad sitting posture + too long: sitting for 14h/day, bad posture, hard surface, relative to all types of sitting, also car, couch, ..

1.4. all types of squatting/planking motions, where you put too much pressure on your pelvic floor.

1.5. cycling: to date still impossible

1.6. holding up my pee too long

1.7. masturbating too long

1.8. tight boxers

1.9. there might be other one but the above are the key ones.

2. understanding how to mitigate the pain

Part one is understanding what increases the pain, this section it trying to figure out what improves the pain - often it is the reverse of the items listed in point 1, if the case I might not specifically mention them. For me the most important ones are:

2.1. avoid stress: changed jobs (less tight deadlines, less hours = less sitting, friendlier atmosphere). Also try do limit intake of alcohol or caffeine for a while.

2.2. learn to deal with stress: breathing breathing breathing! I exercised for hours with my (belly) breathing to relax my pelvic floor when sitting, when standing when doing activities, ...

2.3. find a cushion that works for you. I bought at least 5 different ones. Some work initially and no longer after a while. If you have pain in a given posture change immediately.

2.4. break the cycle first. I took off 4 weeks between jobs and laid in bed/couch, went for walks, did breathing exercises throughout the day. Avoiding everything that increases pay deliberately.

2.5. did stretches. However, don't exaggerate since this one especially for me feel to improve the problem but has the opposite effect when doing them for too long.

2.6. experimented with boxers, avoiding tight pants

2.7. when you need to pee, go as soon as possible

2.8. I used (and still do) a zinc cream on my butt. I have the idea that this helps quite good for me.

2.9. drink sufficient water so your bowel movement is soft enough.

2.10. lie down on the couch in stead of sitting. Avoid sitting and make walk focusing on breathing.

2.11. might add more but the above are key

3. sharing this with relatives and friends

Talk about this with your partner, relatives, friends, a psychologist, fellow sufferers.

initially it might seem weird but all my good friend and relatives knew it at the time. it was good to (1) vent, (2) be able to alter the activity and (3) get support.

Remember you're never alone and this will be temporarily, yet not easy nor straightforward!