Once you know that your pain is not dangerous, there are many self-help techniques you can use to manage your pain. The suggestions below are all techniques used successfully by men like yourself.
Learn more about your pain
Everyone is different and it is important to learn more about your individual condition – why you have pain; where it is coming from; and what makes it better or worse. Remember that no matter how the pain started, if you have pain on most days, it is likely that tight, tender and painful pelvic floor muscles are part of the problem.
Learn how to locate and then relax the pelvic floor muscles
This allows the muscles to work normally again. The pelvic floor muscles are all internal muscles that can’t be seen externally, so you may not be familiar with their position, size and function. Reducing the tension in the muscles of your pelvic floor will help reduce your pain. The following link will show the pelvic floor muscles in a 3 dimensional tutorial
Use special stretches to relax and stretch out the tight internal pelvic floor muscles
When internal muscles are tight and painful, muscles on the outside can become painful too. Loosening the outer pelvic muscles will help reduce tension and pain in and around the pelvis. These stretches are all best done daily.
Use guided relaxation to help you with muscle relaxation
A suitable downloadable MP3 file or CD especially for men with pelvic pain is available from www.thepelvicfloorclinic.com.au. The download and CD come with an instruction booklet to help you get back in touch with these muscles in a positive (and less painful) way.
Use whole body relaxation
To reduce tension in other muscles as well as your pelvic floor muscles. Whole body relaxation is good for stress management and for identifying muscles that you may habitually and completely subconsciously hold tight and tense. Guided relaxation exercise for the whole body can also be found on the CD or MP3 audio download for daily practice.
Calm your nervous system
With techniques like pacing your activities, managing your stress, improving the quality of your sleep, daily ‘appropriate’ exercise, and a healthy diet.
Good bowel habits
Take pressure off the pelvic muscles. Bowels should work easily without straining and emptying should not be painful.
Good bladder habits
Good bladder habits are essential. Check that your fluid intake is about right. Around 6-8 drinks a day suits most men. If you go to the toilet frequently, or have bladder pain when your bladder fills or empties, then you will benefit from further advice from your doctor or a continence physiotherapist. The Australian Physiotherapy Association at www.physiotherapy.asn.au can help you find a continence (bladder) physiotherapist.