do´s and dont´s: Exercises, Nutrition, massages, trigger p.

[christian911]

Hello,
I have experienced PNE for seven years now and I am following this forum for about three years. My pain level is "ok", as the only thing I try to avoid is to sit. Reading all these posts I am on one hand relieved, that there is a lot of people suffering the same pain. Therefore is hope, that one day a cure will be found. On the other hand the more I deal with this, the more desperate I get to find a solution.
I am working a lot and as an entrepreneur I always wanted to postpone this topic to a time with less stress. After all these years it is obvious that my pain will be or is already chronic. So lets not wait anymore.

From reading all your posts: I would like to make up a list of do´s and don´ts, that is focussed on soft topics like massages, nutrition, exercises and good links for chairs/exercises/videos etc. I want to invite everybody to write down their experiences of do´s and don´ts. Maybe in the end there will come out a big list of things to do before surgery/to avoid surgery.

Do´s from my experience
Relaxation in genereal
Breathing techniques (breathe in and out slowly, focus on pudendal area and relax)
hold your breath and move air from your breast area to stomach area (this shall improve flexibility)
a good exercise: lay down on your back, bend your knees and breathe in while opening your legs and breathe out while closing)
another good one for me: lay down on the side, bend the knees and then lift the upper leg while the feet remain touching, repeat with different angles for the knee
20-30 minutes running 3-4 times a week
walking (the longer the better)
swimming (no breast stroke)
massages (stomach area)
lifestyle changes (I lay down on a couch at work with a laptop)
avoid coffee with milk (as it makes me go to the toilet and feels inflammatory)
any inflammation for the stomach/digestion
smoke htc (I know we Europeans are more flexible on this one, but it helps dramatically for me and has an anti-inflammatory effect)
osteopathy (helped me a lot)
nutrition: http://nutrition.about.com/od/dietsform ... amfood.htm
What makes a lot of sense to me is that the area of the pudendal nerve is compressed and it in general needs more flexibility and movement.

Dont´s
Sitting
Alcohol
Stress/Work
sit ups
leg presses
stepper

Please help with your do´s and dont´s
Chris

[Violet M]

Do's

Use lots of ice
Take pain medications if needed. I took it only in the afternoon and evening because I did not want to develop a tolerance.
Take medication to help you sleep.
Avoid any activities that cause pain. I could not walk very far but each person is different.
Avoid Kegals and hip opening exercies/stretches if you have an entrapment.