Hi Praveen,
Welcome to our group. So here are the tips to minimize further damage.
DO NOT SIT.
Do not sit through your pain. As soon as you feel pain increasing, stand up or lay down. Sitting and enduring the pain will make your pain get worse. If you avoid sitting, at least you will not get worse.
DO NOT GET CONSTIPATED
Do not let yourself become constipated. Eat Prunes, or take stool softeners or anything that helps you have frequent easy bowel movements.
USE A CUSHION.
Always use a cushion if you have to sit.
Make or buy a cushion with the center open...
For example:
http://www.icnsales.com/bladder-and_pro ... ion-e.html
http://www.accesshealth.com.au/access_h ... 8&pid=2055
You can make your own cushion out of kneeling pads used for gardening... or foam... or a pool noodle... or a soft toilet seat... get creative.
AVOID IRRITATING ACTIVITIES
Avoid bicycling, running, speed walking, and lifting heavy things, especially if it irritates you. Slow walking is ok.
HELPFUL ACTIVITIES:
-Ice & Heat
Ice and Heat are wonderful pain relievers. Take condoms and fill them with alcohol and water. Freeze them. This will make soft gel pacs that you can ice yourself with. Or frozen anything helps. and Hot Baths are great muscle relaxers.
-Squats
You can squat when using the toilet if you are having a hard time voiding.
Also use Squats to help release your pelvic floor while holding onto a rail for support. If this irritates you don't do it.
-Dilators
If you are female and have a tight vagina that hurts, dilators with lubricant used gradually can help relax those muscles.
Start with the smallest one, and just let it rest in you till your muscles relax, about 5 minutes, then go up a size.
http://www.vaginismus.com/products/dila ... gwodvDf2kw
http://www.amazon.com/Slippery-Stuff-Pe ... B00009Q95R
-Sensitive Skin
If you are female and have a sensitive vulva/vagina, try not using bath soaps and just using water, be careful to rinse often there... you might have an allergic reaction to your soaps.
-Massage Your own Tight Muscles
You can massage your own muscles to try to relax tight spots. If you feel a hard tight knot, put medium pressure on the hard spot and hold your pressure for 90 seconds. This will help the tight muscle to release. You can do massage inside your vagina too to relax tight muscles, if you are female. Or rectally, this can be done. Recommend using gloves to avoid infection and lubricant to avoid pain.
-Foam Roller
Rolling over a foam roller like this
http://www.foamerica.com/ProductDetails ... Code=PT636
or a pool noodle (not quite as good)
can help relieve and massage painful legs, buttocks, back and stomach... which tend to tighten up when you are hurting.
-Rectal Pain help
If you have rectal pain, try pushing on your Psoas muscle for 90 seconds each side (see diagram here):
http://en.wikipedia.org/wiki/File:Anter ... cles_2.PNG. Ironically, it relieves some pressure and the rectum hurts less (at least for me).
I hope this info helps you out. Although exercises and precautions probably will not cure you, they can prevent your pain from getting worse... and that is very important.
