Exercise Routines that Don't Contribute to Post Surgery Pelvic Floor Pain & Neuralgia

In this video I discuss how I have (FINALLY) eliminated pelvic floor pain and neuralgia (nerve pain) that has plagued me for 2+ years, since having my pelvic organ prolapse repair and pelvic reconstruction. Compressed nerves, inflamed pelvic floor tissue, and scar tissue down there can wreak havoc on your pelvic floor nerve structure after surgery, causing dull aching, throbbing pain, or sharp pains in your hip, back, or shooting down your leg. Link to info about pudenal neuralgia: www.nhs.uk/con...
I have found that avoiding weigh lifting, deep squats, intra-abdominal pressure, and tightening pelvic muscles/holding my breath has made my pain disappear. Instead, I now use an intense treadmill workout, bodyweight exercises, and time under tension moves to keep my muscles strong and weight under control. I also focus on not tightening my pelvic floor, instead trying to relax it as often as possible.
In the video, I give tips for when and how to return to working out after pelvic organ prolapse repair, and I've linked some excellent resources and my favorite workout routines below.
A few pain reducing tips I didn't mention, but plan to address in another video:
1. Avoid sitting for too long. This causes nerve pain in my bum for me. Staying active and limber helps me.
2. Deep breathing (where your belly rises, not your chest) helps relax the pelvic floor when muscles feel tight.
3. Avoid too many deep/full crunches, especially early on in recovery. This puts downward pressure on the pelvic floor and isn't good for pain or your repairs.
4. Baths/heat helps relax those muscles
5. External massage/palpating can help too. If those muscles feel tight, you can use pressure on the outer skin/tissue (even through your clothing) to release some tightness/tension if you can't do intravaginal therapy.
Link to SVELTE Workout Videos by Meredith Shirk and Team (My Current Favorites):
• No Equipment Workouts
Explanation of my Current Treadmill Routine (12 Incline -3 Speed - 30 Minutes). I also intermittently use 2 lb weights to get some arm movements in as I walk as well.
• 12:3:30. The Best way ...
Link to Bodyfit by Amy Bodyweight (No Equipment) Workout Series:
• No Equipment Workouts
Link to Michelle Kenway Videos for Before and After Prolapse Surgery:
• Exercises After Surgery
***The links below are affiliate links. If you purchase products using them, I may receive a small commission.
AMAZON LINK TO MY FAVORITE LEGGINGS: I recommend the “plus size” for anyone larger than a size 4. They’re much more stretchy and comfortable.
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PERI BOTTLE:
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PITCHER FOR DRAINING SUPRAPUBIC CATHETER:
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LINK TO THE TRAY TABLE I USED:
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WATER BOTTLE/CUP/TUMBLER WITH STRAW:
a.co/d/eY32AGX
LINK TO MY FAVORITE COTTON ROBE (with the perfect quick-drying tie for showers):
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LINK TO MY FAVORITE FEMININE PADS (work great for urine or blood):
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LINK TO TUCKS PADS:
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LINK TO STOOL SOFTENER:
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LINK TO SHOWER HEAD I BOUGHT:
amzn.to/3M3XchT
LOW CARB/HIGH FIBER RECOVERY SNACKS:
a.co/d/07AxT1C (FRUIT BARS)
a.co/d/07AxT1C (TURKEY STICKS)
a.co/d/gg4djj8 (CHOCOLATE FIBER THINS)
a.co/d/bJfLLAW (CHICKPEA SNACKS)
a.co/d/63umcll (POP CHIPS)
a.co/d/iTKeXEk (SMOOTHIE POUCHES)

[@svetlana7414]

Hello I had the same surgery and I am on week 4. I have been watching your videos you are awesome

[@personalprolapsestory]

Thank you!! I’m so glad. I plan to post a video about other methods to help with this pain soon also. Stay tuned!

[@ahmad.s5023]

زوجتي عانت من نفس المشكله معلومات مفيده جدا شكرا

[@personalprolapsestory]

I am so glad you found this information useful for helping your wife!!

[@deborahsimpson2732]

AUGH!! My surgeon said squats are fine. Four months out I feel like I'm prolapsing again. I want to cry. (deep breath) It'll be fine.

[@mavisspringer2780]

I have a grade 3 rectocele. Scheduled for a transvaginal rectopexy. Anyone with experience?

[@derrick1829]

😕 promo sm

[@personalprolapsestory]

Hi. I’m not sure what your comment means, but if you’re thinking I get paid to promote ANYTHING, I absolutely don’t. My channel doesn’t now, and I’m sure never will, have enough subscribers to be considered for paid promotions. These are just workout videos/trainers I enjoy. If it promotes THEIR channel, then great! I’m happy for them because I want them to keep making free content for me!