Dr. Moldwin's "4 Step" Protocol for CPPS

[webslave]

Tascam, most people defecate incorrectly. Here's the right way:

1. Squat rather than sit, if you can.
2. Most importantly, breathe with the stomach, not the chest, and don't push at all. You'll find that if you simply sit there and breathe deeply with the diaphragm, expanding the abdomen rather than chest, the bowel motion will happen without pushing, without strain. Try it.

[tascam]

I usually sit in a squat position with my feet on top of phone books to raise them up; I will try you advice because the straining is causing flares. I am beginning to think that's what caused this whole thing to begin with in addition to my excess sex

[atma]

The one thing I could not give up throughout this whole process is the weight training. It has been a serious part of my life for 17-18 years. I felt if I stopped, it would affect me psychologically. I do however, believe it has sometimes irritated my condition. The gym is a place that allows me one location for stretching, low-impact cardio, weights, and yoga.

I might have healed faster if I had given up the weights, but the fact that I have improved over the past year, allows me the ability to keep training. I have drastically changed my weight training and removed most if not all of the mass building sets. In addition, certain exercises seem to exacerbate my condition. For example, Pull-ups, push-ups, or sitting bicep exercises seem to minimize the pain. However, exercises where I recruit many support muscles (to stabilize the core) like flat bench press, and squats (very light weight) seem to immediate increase the pain.

We each have our own threshold and our own time-line. If the pain does not get worse over time, weight training can be made to be part of your protocol. I would abstain from ab exercises in general, though.

Take care,
ATMA

[damcarro]

I have been a guest on this forum for a while and just became a member. I am interested in the "working out" subject. I went to the Wise Clinic in May. They advise working out...cardio, light weights if weights at all. Swimming was huge for me to a point where I thought I was completely pain free most of the time. I stopped swimming everyday and went jet skiing a few weekends ago and flared right back up. The jet skis were a very intense work out on my legs. Anyways I wanted to start working out again so I rode an exercise bike the other day for 15 min. Next day I was hurting bad but it faded. I think you have to regain some muscle in the pelvic area. However, the main reason I am posting is to say this:

DO NOT DO AB EXERCISES!!!

This is what caused my onset a year ago. Doing leg lifts, felt my lower abdomen spasming but kept on going thinking it would just make it stronger. Horrible mistake. Most of my trigger points (intense ones) are in my lower abdomen.

I am curious to hear from others about exercising. What helps, what doesn't.

Thanks

[JTC1]

Damcarro-
That has been my exact experience. I can do light weights and some forms of aerobic exercise (biking with the right saddle does not seem to make things worse). Ab workouts are probably what caused this for me - I still have pain / trigger points in my lower abs on the right side. One thing for sure - what works for one person can be a real problem for another. Also, what caused problems for me a year ago seem to be tolerated now. I want to start swimming more as it seems to be a total body workout that does not cause a flare in most people. I tried to take up down hill skiing last year - major mistake as the falls on my butt caused flares the next day. Maybe XC skiing this year.

[pminturn]

1. No "pushing". This include bearing down, such as with weight lifting, holding tension in your belly, clenching teeth, or even "sucking it in" to put on pants or impress the ladies at the beach. Focus on learning to relax and "drop" the pelvic floor frequently.

I never noticed how much I clenched my teeth until I started trying moment-to-moment relaxation. Clenching my teeth has been my biggest sign that I'm tensing my body as a whole. Aside from the internal PT, it has been the biggest reason for my huge improvement in symptoms.

[robertpagen]

Moldwin is a very good man and Urologist

[NYanchuk]

Good info on weights etc. I have found that pushups/pullups are actually good for me too, and that any abs stuff in usually bad news, but this is good to hear from other people. One thing I've been thinking, is how often "in nature" are we humans meant to work our abs like that?