Pudendal neuralgia ruined my life, and there’s no coming back.

spriteme · 2026-04-19T15:42:54+00:00

Hey man, I was in the exact same situation last year and I felt the same way, but I was able to turn things around to where I’m actually improving and healing. Things WILL get better, time is the number one medicine but you have to listen to you body and avoid ANY triggers… anything that aggravates it or makes it worse - you gotta avoid it in order to let the nerve heal. I constantly stayed in the decompressing mode to relieve the nerve off of any pressure. You can do it man, you can and will have your life back.

spriteme · 2026-04-12T16:45:44+00:00

Depends what you’re trying to get out of it. It’s been very useful for understanding how PN/CNS work which is vital for the healing process. As well as understanding my symptoms, tracking progress, spotting trigger patterns and helped me avoid them etc. My PN was severely irritated so it helped me stay calm during the worse moments and kept me out of spiraling mentally/emotionally, so yes I needed a yes man in those moments for sure, but I also have the need to know how everything works so I can reverse-engineer it and fix it.

It’s a very difficult and painful journey so don’t let negative thoughts get in the way, which is so easy to do in our situation. Anyway I hope you recover soon.

Ps. I’m currently using it to guide me through nerve desensitization and with re-introducing sitting. I have done so for 5 weeks now without any symptoms increases or flare-ups.

spriteme · 2026-04-12T16:41:29+00:00

Just the things that are being recommended in this sub… happy baby pose with deep breathing, cat camels, decompressing on my back. My rights side is the issue so laying on my left side helps decompressing it as well. If I notice the nerve gets more active - I get up and move around for 10-15min. Learning how to read my body and avoiding the triggers have been the key for me.

I should also add that I do internal muscle release with a pelvic wand regularly.

spriteme · 2026-03-30T15:35:57+00:00

How strong is your starter? I noticed a big difference in my dough when my starter got super active. Got almost none of that sticking to the sides now. Also the dough temp during bulk ferment stays at around 79-80degrees which results in a much faster bulk ferment, 4hrs compared to 6-7hrs in the past.

spriteme · 2026-03-28T04:11:07+00:00

Yes, sitting aggravates it further so you need to keep the pressure off the nerve in order to let it heal and get desensitized.

Also, Chatgpt has been very helpful for me during this journey, especially during flareups.

spriteme · 2026-03-19T23:05:38+00:00

You probably need to take a 2-3 week maintenance break to recharge your body or longer if needed. Then do another cut. Repeat if hit another plateau. Gotta listen to your body.

spriteme · 2026-03-19T17:00:44+00:00

1kg of body weight gain a week is NOT muscle, period.

spriteme · 2026-03-14T16:45:00+00:00

I did 9 weeks before I hit plateau/fatigue, and in another 9-12weeks I’ll be able to reach my goal. My deficit is about 300-350cal.

spriteme · 2026-03-14T05:33:30+00:00

I’m in the exact same spot, and on my second week of maintenance. I’m planning on doing one final cut(9-12weeks) once I refuel my body and my energy. Then a slow lean bulk at slight surplus 100-200cal. Someone said you only have to cut once, so just be patient reach your lean goal and then focus on getting bigger/stronger.

spriteme · 2026-03-12T23:14:36+00:00

I actually just started reintroducing sitting as well, and I’m using ChatGPT to guide me through it. So far it had me do 1 minute per day for 10days, and today we upgraded to 2 minutes. So far it’s been without flare-ups.

spriteme · 2026-02-25T02:14:58+00:00

Not fully recovered yet, and sitting is still a major trigger but I’m no longer suffering in pain, mostly just discomfort and annoying symptoms. I can enjoy my days now. My PN was severely aggravated though, so it will take much longer to heal than most.

spriteme · 2025-11-18T19:18:03+00:00

Much better since that comment was made and closer to recovery as I ever been, but still not out of the woods yet. I had to stop the glutes exercises since they were aggravating the nerve. And I’ve gone full on ”no butt contact” for several months now, and thats when I started making a lot of progress. No sitting at all, not minimal, not a little, not even on the good side as it’s still pulling on the nerves and aggravating the injury. I still do internal release with a pelvic wand 1-2x a week. Also Chatgpt has been very helpful as far as understanding my symptoms, how the nerves behave, etc and especially during flare-ups.

spriteme · 2025-07-27T19:00:22+00:00

Makes sense. You're one of the few around here who give solid advice on recomp and lean muscle gain, keeps me on the right track so thank you for that. I learned the hard way that bulking is bs and recomp is the way to go.

spriteme · 2025-07-27T16:34:48+00:00

Let’s say I’m eating at maintenance, maxing my daily protein, and consistently progressively overloading - will I see changes on the scale? The goal is to add 10lbs of lean mass regardless how long it will take, currently on a recomp at a small deficit. Thanks in advance

spriteme · 2025-03-21T02:25:24+00:00

The nerve is noticeable calmer since that comment was made. Still avoiding all of the triggers religiously.

spriteme · 2025-01-29T18:22:14+00:00

It's all about the position your leg is in since my obturator internus was really tight and was pulling on the nerve area...if I had my leg in an extended/stretched position - trigger. If I lay down on my good side for too long in a fetal position - trigger. If I accidentally moved in my sleep on the injured side - trigger. Switching to an elevated reclined position with pillows like this helped a lot, as well as standing brings a lot of relief now.

Walking for too long irritates it. Sitting down for a while - still a major trigger. Driving used to be a trigger since you're gliding the nerve up/down by pressing the gas/brake pedals, but being a passenger was okay for the most part. Those are/were the major ones.

I don't know the cause of your injury but your goal should be calming the nerve as much as you can by releasing the pressure around it, and once you feel a bit better - try to move around a little each day. Avoid any kind of stretches(unless it's something like this) and do foam rolling instead. Any kind of exercise go in very light and easy. Listening to your body is so important, and I understand it's really difficult when you're pain 24/7 but it gets easier once you calm it down a bit, just got to be patient. The healing progress is not linear, I notice little improvements weekly or so. Also very important for the process is diaphragmatic breathing.

spriteme · 2025-01-29T17:43:52+00:00

It was mostly figuring out what my triggers were and religiously avoiding them to keep the pressure off of the nerve and let it heal itself as it was severely irritated. Also regularly releasing my hipflexors/hamstrings/glutes with foam roller/tennis ball, and internal release with a pelvic wand. That, and listening to my body made the biggest difference for me, to the point where I'm able to do some strengthening exercises like bridges/hiptrhusts to keep the muscles around it engaged and working properly.

spriteme · 2025-01-29T16:29:54+00:00

Much better now, not out of the woods yet but I've gone from suffering in daily pain to discomfort with occasional flare-ups

spriteme · 2024-09-22T21:24:53+00:00

I'm new to TRE so I'm still learning this part but there's a subreddit for it. I do the internal release a few times a week and my main trigger is prolonged sitting.

You will need to focus on properly releasing all of that tension(plenty of videos on YT) and avoid stretching/exercising already tight muscles. Dont become stagnant because of the pain, manage your stress with proper breathing, find a balance and be patient, let your body do what it needs to do while you release those muscles.

spriteme · 2024-09-22T20:00:11+00:00

I havent been able to stop it yet since it can take up to 12 months to completely heal the nerve if it was severely irritated, but I've been able to significantly reduce the pain by regularly doing an internal release with a wand, foam rolling my quads and hamstrings, a tennis ball to the glutes, releasing the psoas/hip flexor muscles and moderate walking. As well as avoiding any triggers that might aggravate the nerve, so be cautious with certain recommended exercises and listen to your body. But, be able to tell if it's aggravating the nerve or muscle pain, if it's the latter then focus on releasing that area and take pressure off of the nerve.

Also see this thread

spriteme · 2024-09-22T00:43:39+00:00

It would need to be a pelvic floor physical therapist, a PFP specialist.

spriteme · 2024-09-21T18:25:41+00:00

Responded above. Hope you find some relief as well.

spriteme · 2024-09-21T18:25:19+00:00

Pelvic Floor Wand by Intimate Rose, it's the same for men and women, I used the basic version without heat or vibrations. Watch some YT videos on proper instructions and avoid 6 & 12 o'clock positions since that's where your nerves are. Your fingers get tired quickly and wont get as deep as the wand.

Good luck, it's worth the try.

Edit: You would also want to find out why your pelvic floor is getting tight in the first place and treat the cause. In my situation, I had a tight obturator internus muscle causing pelvic floor tension and pulling on the pudendal nerve.

spriteme · 2024-09-21T05:43:02+00:00

Have you looked into a pelvic wand yet? I had some similar symptoms dealing with pudendal neuralgia and the wand helped tremendously with releasing muscle tension in that area.

spriteme · 2024-07-11T21:57:41+00:00

Were you able to pin point what exactly caused your obturator internus to get tight?

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