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Sayer Pelvic and Coccyx Pain Clinics: World Experts in Neuromusculoskeletal Pudendal Neuralgia, Pelvic Floor Dysfunction, Vaginismus, Vestibulodynia and Coccyx Disorders.
Sayer Pelvic and Coccyx Pain Clinics:
The World Experts in Neuromusculoskeletal Pudendal Neuralgia, Pelvic Floor Dysfunction,
Vulvovaginal and Coccyx Disorders.
Michael Durtnall DC MSc FRCC (Ortho)
Kensington, London W8 6PX
Techniques to help Pelvic Floor Muscle Spasm
1. Avoid prolonged sitting or standing. Lie down with a pillow under your knees or lie on your side with a pillow between your legs.
2. Apply a warm heating pad over the pelvic floor.
You may use an extra pair of underpants or a towel to keep it in place.
Make sure it is warm, and NOT hot.
You may apply this for 15 to 20 minutes at a time.
3. Practice pelvic floor relaxation:
Create a warm, relaxing environment (may use steps 1 and 2).
Concentrate on breathing with your diaphragm.
Visualise and calmly use our pelvic floor releasing/relaxing exercises
4. Stress reduction
Breathing and relaxation exercises
Prioritise rest and sleep routines
5. Optimize your bowel regimen
Never strain
Increase fibre and change to stool softenening diet: beans, pulses, onion, prunes.
Drink enough water (1 Litre a day - Your urine should be pale yellow - if it is dark you’re not drinking enough or if it is like water you are drinking too much)
6. Correct your posture constantly all day.
Avoid prolonged sitting
Take frequent breaks to stand or walk around
Maintain the curve in your lower back when sitting to reduce pelvic tension
Consider a pelvic support cushion (pelvic floor cushion or coccyx wedge cushion - ask reception for link/s)
7. Exercise
Do Sayer Posture video exercises for 3 seconds each, every 15 minutes throug the day, whenever possible.
Lateral lunges mobilise thighs, gluteal, pelvic floor muscles and sacroiliac coccyx and deep pelvic muscles.
Low-impact, consider water-based exercises
Avoid intense abdominal core training, heavy lifting, high-impact exercise
If you feel your symptoms are not improving with these changes, please book an appointment for further evaluation.
Women in pain need to be heard.
Sayer Clinics are the world experts
We are your team.
Sayer Clinics
mail@sayerclinics.com
www.sayerclinics.com
Sayer Pelvic and Coccyx Pain Clinics: The World Experts in Neuromusculoskeletal Pudendal Neuralgia, Pelvic Floor Dysfunction, Vaginismus, Vestibulodynia and Coccyx Disorders.
Founded by Michael Durtnall DC MSc FRCC (Ortho), Fellow of the Royal Society of Medicine.
Practises and leads the Sayer Clinics team at Kensington, London W8 6PX
Techniques to help Pelvic Floor Muscle Spasm:
1. Avoid prolonged sitting or standing. Lie down with a pillow under your knees or lie on your side with a pillow between your legs.
2. Apply a warm heating pad over the pelvic floor. You may use an extra pair of underpants or a towel to keep it in place.Make sure it is warm, and NOT hot. You may apply this for 15 to 20 minutes at a time.
3. Practice pelvic floor relaxation: Create a warm, relaxing environment (may use steps 1 and 2). Concentrate on breathing with your diaphragm. Visualise and calmly use our pelvic floor releasing /relaxing exercises.
4. Stress reduction. Breathing and relaxation exercises. Prioritise rest and sleep routines.
5. Optimize your bowel regimen. Never strain. Increase fibre and change to stool softenening diet: beans, pulses, onion, prunes. Drink enough water (1 Litre a day - Your urine should be pale yellow - if it is dark you’re not drinking enough or if it is like water you are drinking too much)
6. Correct your posture constantly all day, following our unique advice until it's naturally perfect. Avoid prolonged sitting.
Take frequent breaks to stand or walk around. Maintain a gentle curve in your lower back when sitting to reduce pelvic floor tension. Consider a special pelvic floor cushion (pelvic floor cushion or coccyx wedge cushion - email Sayer Clinic reception for link/s)
7. Exercise. Do Sayer Clinics Posture video exercises for 3 seconds each, every 15 minutes through every day, whenever possible. Lateral lunges mobilise thighs, gluteal, pelvic floor muscles and sacroiliac coccyx and deep pelvic muscles.
Low-impact and water-based exercises. Avoid intense abdominal core training, deep squats or heavy lifting, high-impact exercise. If you feel your symptoms are not improving with these changes, book an appointment for further evaluation.
Women in pain must be heard.
Sayer Clinics are the world experts. We are your team.
Sayer Clinics
mail@sayerclinics.com
www.sayerclinics.com