- Purchase the book A Headache in the Pelvis and learn it.
- Find a qualified Physical Therapist (UK: physiotherapist) in pelvic floor dysfunction. Contact Dr. Wise himself or do a search here.
- Get a free supply of Quercetin and try it for 3 months to calm inflammation. It could help you. If you feel improvements, you can take it long term by taking a break — 4 weeks on, 1 week off.
- Learn the stretches to do daily outlined in A Headache in the Pelvis. Similar stretches in yoga can be helpful.
- Take a break from normal exercise or vigorous workouts until the pelvic muscles have healed. Slowly bring those work outs back and see how it affects you.
- Take evening hot baths and relaxation, whatever works for you, to get out of your head and into a deep breathing routine —paradoxical, autogenic— what ever it is, as long as it's deep and meaningful in breath.
- Ask your doctor about Elavil (amitriptyline) —low dosage, 10mg— to calm nerves and protect mast cells. Note: you can cut it to 5 mg and do it every 48 hours and eventually stop when you are ready
- Cognitive work to control anxiety is a huge factor in UCPPS.
- Drop your pelvis everyday all day. To identify the muscles that you need to relax to drop the pelvis, do this (once only): when you pass urine, stop your flow — those are the muscles, and/or the PC muscle, that could be very tight or in dysfunction. Those are the muscles you need to "drop", and over time it will become second nature to do so.
- Avoid foods that can irritate. You have to experiment here, it takes time and trial and error. Some say an IC diet helps.
- If you are a member of a gym that has a steam room, after your workout take a steam bath, preferably with eucalyptus, doing squat and pigeon stretches, and paradoxical relaxation! Very wonderful!!!
- Learn self internal work through a qualified PT.
I'm not a doctor and these are the tools that have helped me manage my UCPPS and so can you!!
Over time you can again charge hard in life, but in a relaxed way as I always say!!!!