Hello everyone,
I've been trying to do these pudendal pelvic exercises, just trying to relax my pelvic floor. I think my problem started because of tight muscles, I had an MRN and it is clear that there is a problem with the pudendal nerve.
So I was wondering if these exercises might harm it even more? They aren't exactly helping.
Which exercises are you doing? Have you been to a specialist PT? As each person has different problems - and I speak from experience - ! , it's important to know exactly what to do as otherwise one may do more harm than good and / or give up when it would be better to carry on.
My therapist said they dont help us IC, pelvic floordysfunction guys. They stregthen those muscles to avoid incontinence as you age.
Not sure what you're doing for exercises, explaining the might be helpful. Relaxing the floor takes time to work. All the exercises taxation techniques take time.
Oh nothing serious actually, I lay on the bed and pull my legs and hold my knees for a minute or two. And the I do the "happy child pose". I've been trying to learn diaphragm breathing.
Unfortunatelly there isn't any pelvic floor therapist where I live. Nobody knows anything about the condition so I've been seeing a pain specialist. Nothing helps.
Do you feel pain when doing the exercises or just no improvement so far?
What are the exercises by the way, if they're easy to explain?
I'd be interested to know where you had the MRN and what was found. And what your symptoms are, if you don't mind saying.
Keep trying different exercises if they don't cause pain, be creative and find a technique that you feel helping.
I don't really feel any significant pain, only a little burning after diaphragm breathing I don't know why. But no improvement at all!
1) google.com.tr/search?q=happ...
2) google.com.tr/search?source...
3) google.com.tr/search?q=chil...
only these 3 poses! they help me drop the pelvic floor easier.
I live in Turkey and had my MRN done here. Actually my doctor requested especially the pudendal nerve scanned, so the report was pretty long. I would've mailled it to you but unfortunately it's in Turkish. But the bottom line is, there's something wrong with the left pudendal nerve but it's unclear whether it trapped or not.
How are you? Have you found any relief?
Hi, I do similar kinds of stretches, but normally from a standing position - although it still seems to be the same principle. I do sometimes stretch laying on my back or front though.
My efforts are paying off slowly and I have noticed a gradual improvement, but I'm sure I need a proper diagnosis and treatment to notice significant change.
Where did you have the pudendal MRN in Turkey and which Doctor have you been seeing?
This is not an easy condition to live with and I hope you're finding the strength to cope.
Go to Pelvic Health and Rehabilitation site. The founder Stephsnie Prendesgrast was The president of the Pelvic Pain society. they have different locations of her pelvic pain practice. If you check on her site I believe there is a blog that shows the "pelvic floor drop". This is one of the best pelvic floor relaxation exercises you can do . I saw her for five months and I have an extremely tight pelvic floor having gone through many rounds of Botox to the pelvic floor and the only exercise that she gave me was this pelvic floor drop . You have to be very careful that you are not doing anything that is causing you pain and or tighten your muscles further. Hope this helps.
Did you try pain management from a pain management specialist who is experienced in treating the pudendal nerve? You can google this information. I know there are specialists in Manchester, Leeds, London and Bristol. I am sure there are many more of the bigger hospitals that have an experienced pudendal nerve pain management specialist. I do not think exercises will help as nerves take a long time to recover from a trauma and it will in my experience only make the pain and symptoms worse. I am surprised you were not advised about this after your MRN. If there is a problem with the pudendal nerve did they say if it was pudendal neuralgia or pudendal nerve entrapment. You can google these as the management is different for PN and PNE.
Also a pain management specialist can also treat the pelvic floor, or saddle area if the muscles are putting pressure on the nerve. All the best.
Thank you so much for your replies! I actually live in Turkey, and there isn't anyone who knows much about this condition. My pain specialist is experienced with chronic pelvic pain and says that instead of calling this PN she'll address it as chronic pelvic pain. I'm on Neurontin and Cymbalta but haven't seen any improvement at all. I'm 23, and basically without a life. No unfortunately they didn't tell me if it's PN or PNE, but they keep calling it PNE but I don't really know. I read many articles about the difference but MRN isn't that clear.
I don't really know what step to take from here, I always thought that PT would help but there isn't one single PT who knows anything about pelvic pain let alone PN.
Hi PNist. I see your predicament. It is wrong for your Doctor to label you as Chronic Pelvic Pain. You have had a MRN and you want to know more about the pudendal nerve condition that you have. You need to know if it is trapped or not. I would suggest you go back to who ever ordered this MRN and get more information. You need to research a pudendal nerve specialist in Turkey - the Doctors should be helping you with this. Pudendal neuralgia can be treated by cortisone and lignocaine injections by a pain management specialist, so choose a very good one. Pudendal Nerve Entrapment requires surgery to free the nerve. Google both conditions. You can also go to the - pudendal hope.org website and learn more and also ask them questions. If I can help or give you support in any way let me know. All the best.
Hi once again PNist. I have contact details of a PNE specialist in Turkey that I found on the pudendalhope.org web site.
Dr. Tibet Erdogru:
Phone: +90 (216)5706666
Fax: +90 (216)5706621
email:dr@tibererdogru.com
website:pudendal.eu
Mine has been helped by doing some leg exercises with small weights at gym. I'm really careful what I do as if I over do it, I pay for it.
hello 
i am suffering with pelvic pain and either pundal nerve problems or Piriformis muscle\
from my experience i can say doing stretched etc has made things worse for me where i have more problems with my pelvic floor and I'm unable to contract them, i also feel like the muscle in the buttocks is so much tighter then when i was getting a women physio to relax my pelvic floor, i think when you start doing stretches etc it causes more spasm to the area and causing more of a problem,
Reverse kegels help me and sitting on a heat pad or deep heat really gets ontop of the issue a little bit that i find I'm more flexible to do the exercises but i wouldn't recommend doing anything until they have a plan to help with your condition if the drs are not giving you an answer of what to do i would recommend taking anti inflammatory before stretching to take away inflammation and use heat before and after stretches/ exercises
Hope this helps Xx
Mcpip, have you tried doing a hamstring stretch gently for about 15 or 20 seconds on each side, and then sitting down and noting your pain level? I have the same symptoms as you and I noticed that after gently stretching my hamstrings, I have no sitting pain for a few minutes after. But then once my hamstrings get back to their normal state, the pain returns. Still, I think this may be a key. At least in my case but maybe for others.
Is your pain in the rectal area or the groin area?
I don't think they will help. For me it made problems worse. But my pelvic pain is Levator Ani Syndrome which causes pain in what feels like the rectal area.
My physio recommended doing pilates but this has brought more pain. The painkillers don't seem to work either. I find hot and cold compressions reduce the pain a little (3 mins hot and 1 min cold 4 times x 3 times a day). Also, when the pain is very bad I get anxious and tense so try pain relief guided meditaitons on you tube. Sometimes they help
Pilate's works wonders but it has to be the right exercises taught by an instructor who has experience with pelvic floor issues. Done the wrong way it will make things worse. I am 100% better since starting 1 to 1 lessons 18 months ago, costs a fortune but well worth it.
I agree. I'm planning to get some kind of diagnosis and then find a good physiotherapist. Are you based in the UK and can you recommend anyone?
Help needed 
Pelvic issues
Pelvic muscle inflammation?
flares even after very Modest exercise
