Stretching and deep breathing exercises work

[extreme3]

I've been working with a PT who has helped me in treating this condition (no more wasting time with uros):

Deep breathing/relaxation techniques: Basically, we have to retrain our diaphragms into breathing properly (deep belly breathing).

Pelvic floor stretching with deep breathing: I can't stress the breathing part enough. Best stretch is the pigeon pose but breathing deeply into the lower belly and stretching out the pelvic floor. Hold the pose for 20 deep breaths.

Furthermore, encouraging healthy breathing is key. Sit with good posture and let that breathing come naturally. This really helps with anxiety as well.

After a couple weeks of regular work, I've noticed my belly relaxing more naturally (i.e. no sucking in) and my pain when sitting has abated. Furthermore, when I take deep breaths now, I can actually feel the pelvic floor expanding. In the past, I was too tight to feel anything.

In short, trying to blow this condition away with heavyweight drugs, major lifestyle changes and such is not always the answer. Yeh, it hurts bad and can be very scary at times, but sometimes subtle, disciplined techniques are a big part of the solution.

[cam_05]

Good post

[DMcU]

I believe that this approach is very helpful. The other day, when I felt the urge to urinate not long after I voided, I sat in a quiet room with tennis under my ass cheeks, and I let go of all tension in my body, or tried to anyway. As I slowly rolled on the balls and rolled them down the back of my thighs very slowly, the muscles in my perineum started to spasm. I took this as a good sign, as many report on this forum. I can now get these spasms nearly everyday, although they don't last very long. But through doing this I can achieve most of the time for a short while. When I got up out of this position I went to the toilet, nearly an hour had passed and I passed 600ml of urine!! I had nearly forgotten I needed to pass urine!!

[extreme3]

Yes, the relaxation part is vital. People don't realize that they don't give themselves any time at all to relax during the day. It is especially problematic with this condition as the absence of relaxation easily exacerbates our symptoms.

I think fifteen minutes a day of breathing exercises can do A LOT. I don't think that's asking too much of anyone. I know it's a lot easier to pop a pill and not bother, but that's really not the ideal long term solution.

Again, the stretching is awesome as well. It really works out the tight pelvic floor. I can almost forget about my pain at times.

[we.the.hulk]

The Miracle of the Breath - mastering fear, healing illness, and experiencing the divine by Andy Caponigro

[extreme3]

Great link. This is really something people need to consider.

[extreme3]

Just want to inform all of you on my great progress with simple stretching and breathing exercises. I am continuing to see improvement and feel like I am well on the road to recovery. I never realized how tight my hips and abdominals had become over the years through stress, suppressed emotions, poor posture (who knows?) etc. I would say my sitting pain has been reduced by almost half in the past month.

I think the most frustrating thing is realizing how much can be achieved without heavyweight drugs, futile trips to the urologist and obsessing over the condition. I am really a believer in the PT route now and feel I can work with my provider to get this thing well under control. I am just glad I didn't end up going down the many dead end therapy options that are out there.

For those of you that haven't explored PT, I think it is well worth it. Not saying it will work for everyone, but it's definitely worth a try.

[Sherradin]

How is the burning feet any improvement there?

[extreme3]

The burning feet are really the final, annoying symptom. I don't expect this to go away quickly as it was my latest symptom (since October of last year). I am trying to be patient with my PT regimen as I understand this will be a slow fix. I know I need to stay disciplined and stick to the program to see long term benefits.

I am pleased with the improvement in my pelvic pain and I am hoping the same results will follow with the feet. Anyway, taking off my shoes helps a lot which is something I can easily do. I can't really avoid sitting down at work though...

I am trying to resist meds as much as I can as I want to avoid the dependency on them. Ultimately, this is a lifestyle change but I want it to be a natural and healthy one.

[webslave]

If it's any consolation, I had hot, burning patches on my ankles for years, but they eventually faded and I haven't had them for at least 9 years now.

Remember, the nervous system is the slowest part of the body to heal.

[extreme3]

Thanks webslave. I'm being patient with this and optimistic that the burn will fade as well. It's like the nerves down there are super sensitive in that they fire up through stress and sitting (basically the same stimuli that triggered my pelvic pain). I feel like I'm treating the original source (pelvic floor) effectively so the side effects should be treated accordingly.

This board has been awesome for me. I think faith that you will get better, even when things seems downright awful, gives you that edge in conquering this condition. Everyone needs to remember that recovery is slow and may take years - there is a light at the end of the tunnel!

[Sherradin]

You really have the right attitude. Its hard to be patient. Stay the course and you will look back in a year and realise you have come along way. I feel like that now. Its marvellous. I had a glass of wine tonight..haven't been able to drink for years as my bladder was so irritated..slowly things are unwinding..I dont think I will go berserk drinking but having the choice whether or not to is awesome. I am sure your foot pain will go too..just keep at the stretching and see if you could join a good yoga class..that saved my life and opened up a new world to me....god I sound like a reformed smoker..

[Sullivot]

Thanks for the tips. BTW, what is a "pigeon" pose? Is it where you keep your arms up?

[Sherradin]

see first pose here:http://trydent78.webs.com/

[Sullivot]

Thanks. I just printed them all out and will give them a go.