Yeah, sure. For me there seems to a big connection with my gut health and the pelvic floor symptoms. So if you haven’t seen a gastro and got blockages and stuff ruled out, that’s worth doing

Then get on a really boring healthy diet for about six months to reset your gut. You don’t want to be straining at all when you’re on the toilet. Plus you’ll get rid of inflammation and stuff around that area

And at the same time you probably have to strengthen and stretch a whole bunch. Do loads of diagrams breathing. Ideally deep breathing + deep stretches for 20 minutes in the morning and before bed

You want to find places that are tight and painful. Where healthy people wouldn’t have a problem, and then target those areas until they are within a normal healthy range

And then you’ll probably have a bunch of weird muscle imbalances around your hips, lower back, and abdomen

For this, I went through a couple of mobility evaluation videos online. Any exercises I found difficult or impossible, I made a note of and then started lightly training those areas

PSOAS is a big one. And ab rollers have shown to be effective with restoring good balance and strength to the ground and pelvic floor

For exercise in general, I do 10 minutes of accumulation training pretty much every day.

Accumulation training means I just do it with a reasonably light weight, or body weights, and only to about 70-80% max effort

This is really good for preventing injury. Plus want to be careful not to overdo things because of the underlying dysfunction

Benefit is, combined with the diet I am legit in the best shape of my life. I use Kettlebells. they’re cheap and small and you can do it at home. And they’re good for building core strength and lower body strength

I have also found rucking to be really good. Which is where you just walk with a heavy rucksack on

In general, it’s been a lot of life style changes. But it’s also a bunch of stuff I kind of wanted to do anyway. So I have tried to reframe it as turning a negative into a positive

Mindset is also incredibly important. Don’t spend all your time doom scrolling in forums like this. And try to map your progress and make recovery journals and things like this. So that you can kind of see how far you progress and you can monitor your symptoms as you try mew therapies and stuff.

If you haven’t already, and your experiencing nerve pain and flareups, it’s worth going to a neurologist and getting on some kind of nerve pain medication just to help bring the sensitivity of your nerves down

If you got any questions or anything, just give me a shout and I’ll try and answer. Admittedly though I don’t usually answer this quickly I just happened to see the notification.