How Prostatitis Patients Can Train Their Pelvic Floor Muscles at Home

Men who are troubled by prostatitis all know the unspeakable secret: when they sit for a long time, their lower abdomen falls, they want to go to the restroom in the middle of a meeting, and they get up at night more frequently than the alarm clock. 

Doctors often prescribe "more pelvic floor muscle training", but many people are confused about how to practice and how long to practice.

The pelvic floor muscle is the "exclusive bodyguard" of the prostate, hiding at the bottom of the pelvic cavity to support the bladder, prostate, and other organs. This layer of muscle is loose; the prostate is vulnerable, and repeated inflammation, frequent urination, and urgent urination will also come to the door.

Next, let's talk about pelvic floor muscle training methods. No need to go to the gym, you can practice at home, especially for busy men.

Where are the Pelvic Floor Muscles? 

Many people practice the wrong muscles in vain. Teach you two one-minute positioning methods, so that you can easily find the pelvic floor muscles.

Interruption of urination: When urinating, when the urine flow is the most urgent, suddenly hold back, the muscle that can suspend the urine flow is the pelvic floor muscle. Note that this is only used for positioning; do not often hold urine, so as not to increase the burden on the bladder.

Finger perception method: After washing your hands, gently insert a finger into the anus for 1-2 cm. When contracting the muscles, if you feel that the finger is wrapped and lifted, that is, the pelvic floor muscles are exerting force. This method is the most accurate.

When positioning, focus on pelvic floor muscle contraction, like holding back farts, don't hold your breath, shrug your shoulders, and don't use your stomach or thigh muscles to exert force, which is correct.

Core Training: Kegel Exercises 

The Kegel exercise is the core of pelvic floor muscle training. It is not exclusive to women. Men's exercise is beneficial, and there is no venue restriction. Master the skills of "slow contraction" and "fast contraction" and practice them together for better results.

Basic version: Slow contraction training, muscle endurance training 

Slow contraction is core training, which can help pelvic floor muscles develop "endurance" and build a solid support for the prostate.

Preparation position: Lie, sit, or stand, keep your body relaxed and your back straight. 

Force skills: When exhaling after deep breathing, slowly contract the pelvic floor muscles and lift them upward and inward. Hold for 3 seconds after reaching the maximum force. 

Relaxation: After 3 seconds, slowly relax the muscles and restore the original state. The relaxation process lasts for 10 seconds. Only by fully relaxing can the next contraction effect be guaranteed. 

Training frequency: 2-3 sets per day, 15-20 times per set. If beginners can't hold on for 3 seconds, they can start with contraction for 1 second and relaxation for 10 seconds, and gradually increase the contraction time to avoid injury. 

Advanced version: Fast contraction training, practice emergency response 

Fast contraction training can enhance the emergency ability of pelvic floor muscles to cope with the sudden need to go to the toilet.

Posture: Consistent with slow contractions, keeping the body relaxed. 

Force skills: Quickly contract the pelvic floor muscles with maximum strength and then relax immediately. The process is as fast as an electric shock and does not need to be maintained. 

Training frequency: 2 groups per day, 30-40 times per group, can be carried out after slow contraction, taking into account endurance and explosive power. 

Avoid these ineffective pelvic floor muscle training errors: 

Don't hold your breath: Holding your breath when exerting force will increase the pressure in the abdominal cavity and increase the burden on the prostate. Keep breathing normally when contracting, or follow the rhythm of "expiratory contraction, inhalation relaxation".

Don't overexert yourself: contract until the muscles feel tight. Excessive exertion can easily lead to muscle fatigue and perineal pain. 

Do not give up halfway: training needs to adhere to 4-6 weeks to be effective, such as frequent urination and abdominal distension to reduce; do not give up because of short-term no effect. 

Simple Home Methods to Help You Recover Faster

Pelvic floor muscle training is the foundation, and prostatitis recovery needs a "multi-pronged approach". With the following home methods, the effect is better, more economical, and convenient.

External application of TCM: 

Traditional Chinese medicine commonly uses herbs for promoting blood circulation and removing blood stasis to relieve prostatitis, which is safe and convenient for external application at home.

10g of Ligusticum chuanxiong and 10g of safflower (available in TCM store) are ground into fine powder and then added with a proper amount of white vinegar to be mixed into a paste (which is not thin and can stick to the skin). Wrap the paste with clean gauze and stick it on the lower abdomen (3 fingers below the navel) and perineum for 20-30 minutes each time, once a day.

White vinegar is helpful for drug absorption, and Ligusticum chuanxiong and safflower can dredge qi and blood and relieve swelling and pain caused by inflammation. Note that when the skin is damaged, it is forbidden to use it. If there is tingling when applying, it should be removed immediately. It may be that the skin is sensitive to medicinal materials.

Warm sitz baths: 

A warm sitz bath is a home care method recommended by doctors, which can directly relax pelvic floor muscles, promote blood circulation around the prostate, and alleviate inflammation and discomfort.

Use a deeper bidet or plastic basin, pour in warm water of about 104℉ (it is better not to be hot by hand), and the water level should not pass the perineum. Take a sitz bath for 15-20 minutes each time, 1-2 times a day. Taking a sitz bath before going to bed can also help sleep. 

Men with birth plans should pay attention to the fact that sitz bath time should not be too long, and water temperature should not be too high to avoid affecting sperm quality. 

Simple massage: 

When the lower abdomen is distended or the perineum is uncomfortable, the muscles can be relaxed, and the symptoms of prostatitis can be relieved by simple massage. 

Lie flat on the bed, gently rub the lower abdomen clockwise with the palm of the hand, with moderate strength, 5-10 minutes each time, once a day; or gently press the perineum (the area between the anus and the scrotum), 3-5 minutes each time. 

Be sure to wash your hands and cut your nails short before a massage to prevent scratching your skin.

These Details Determine the Effect of Pelvic Floor Muscle Training 

Many people's training is ineffective because they neglect the details. Only by doing the following points well can they get twice the result with half the effort and avoid injury.

Pelvic floor muscle training should be moderate: 

Beginners should not be reluctant to pursue great difficulty. They can start by contracting for 1 second and relaxing for 10 seconds, and increase the contraction time by 1 second every week. 

If the perineum is sore after training, it means that the force is too strong or the training is excessive. It is necessary to reduce the number of times and the time, and then practice after rest.

Drugs do not "increase or decrease by themselves": 

If the doctor prescribes the medicine, it must be used according to the medical supervision, and never adjust it casually. For example, antibiotics such as levofloxacin and cefixime, which are commonly used in bacterial prostatitis, should be taken in sufficient quantities and for a full course of treatment. Once the symptoms are alleviated, it can easily cause recurrent prostatitis.

If it belongs to chronic prostatitis, the doctor will recommend taking the Chinese patent medicine Diuretic and Anti-inflammatory Pill. It is developed by Dr. Lee's clinic. Its ingredients, such as plantain seed and talc, can help clear heat and promote diuresis, which is very helpful to alleviate the annoying symptoms of frequent urination and urgent urination. 

Moreover, the Diuretic and Anti-inflammatory Pill is relatively mild and suitable for long-term conditioning.

There are also suppositories, such as metronidazole suppositories for rectal administration. Wash the anus before use and follow the instructions. Don't delay the treatment because you are embarrassed.

Good living habits: 

Pelvic floor muscle training needs to cooperate with good living habits. Sitting for a long time will oppress the prostate and tense the pelvic floor muscles. It is recommended to get up and move for 5 minutes every hour and stretch the waist while walking.

At the same time, avoid staying up late, drinking alcohol, and eating spicy and stimulating food, which will aggravate inflammation. Drinking 1500-2000 ml of warm water every day can dilute urine and reduce prostate stimulation.

Symptom changes should be "timely medical treatment": 

After 2-3 weeks of training and nursing, if the symptoms like frequent urination and abdominal distension are not alleviated but aggravated, it is necessary to seek medical review in time. Different types of prostatitis have different treatment methods, so professional doctors can make the most suitable plan.

Conclusion 

The recovery from prostatitis is a "protracted war". Pelvic floor muscle training is a safe and suitable method for long-term adherence, which can reduce the recurrence of inflammation. 

Don't take pelvic floor muscle training as a burden; it can be integrated into daily life, such as watching TV to practice slow contraction, brushing video to practice fast contraction. 

If you stick to it, you will find that you get up less at night, sit for a long time, and feel at ease. That kind of relaxed feeling is worth looking forward to.