PUDENDAL NEURALGIA EXERCISES | Gentle Yoga Stretches for Pain Relief 

Thank you for watching! Let me know below what other topics you would like to see! Keep up the good work and always come back to your breath💕

I've been dealing with this issue for 1 year and 6 months. I can't find my initial comment from 6 months ago, so I will write a new one, as I have an update. Back then I mentioned that last year (2023) these exercises caused triggers for me, which caused burning sensation. I had also mentioned that I started using a tennisball sized cork ball which made a big difference. Since April I also went to physical therapy and my therapist is specialized in pelvic floor issues. She basically goes internal to give relief to what causes the nerve pain, but I want to stress that the most helpful were cork ball exercises that I developed for myself: I sat on the ground, lifted myself up and moved one side of butt cheeks over the cork ball, and basically massaged the areas deep in the tissue that hurt the most. When the left cheek was massaged, my left leg was placed over my right leg to expose the muscles more to the cork ball. After a while I did the same on the other side but switched legs. After that, I got up and just jumped up and down to get the blood flow through all of that. It immediately relieved the tingling, itching or burning sensation. I kept doing this everyday for 5 months. Recently (May 2024) I also joined a gym and I go there twice a week to exercise my butt muscles. Today June 30th my symptoms are so minimal, life is as good as back to normal, I'm sure if I just keep doing this they will be gone for good. The cause for me was straining the butt muscles over a long period of time while working on a laptop, without any exercise. To whoever will read this, I hope my experience will help you get well again, too.

I’ve been in horrific pain for two years to the point where I was ready to give up. After using the tennis ball it’s gone. I’m crying right now from relief. I know it may come back but I know what to do from now on. Thank you so so so so so so so much. ❤️

Thank you, this is such a relaxing set of exercises. So helpful!

Thank you for this routine, it’s relaxing and helpful. Hope to see another video related to this topic! 💛

Doc! This was well needed. I gotta thank you

Thanks Melissa this short practice was helpful. 👍

Thank you for the videos FANTASTIC!! And thanks for you FABULOUS!!

Brilliant relief! The tennis ball really helped. Thanks so much for your video.

Thank you for another great video.

I found these exercises extremely good.

Muchas gracias por el vídeo. ¿Sería posible tener subtítulos en español? 🙏

The wall one is amazing! Felt so much relief😍

Waaaaaaw so amazing ! Thank you a thousand time ! It help lossen up my pudendale nerves and feel great ! Much value 🔥

I had this video recommended by my pelvic floor physiotherapist and very satisfied that it was. The whole manner of its presentation made me feel relaxed and no pressure to do more than was comffortable. Thankyou!

Guys please don’t give up! these videos, physical therapy , and the elliptical machine will help

Great video

I had pelvic surgery in 2018 and ever since having nerve n muscle issues in areas around entire pelvic/butt Thank you for help

Thank you. It has given me some relief, I have been in pain for weeks and painkillers have not been helpful. Thank you

Gracias

Thanks a lot Ma'am 🙏

Excellent

Thank very much mam ifollwing you

This was amazing! Namaste my n****

Very informative

For the first time in almost a year of having pudendal neuralgia in starting to feel a difference in my pain. 4.5 months of pelvic floor therapy that they were trying to strengthen my pelvic floor I now know they were not doing their job correctly for me. Thank you for all your help. I finally feel like there is hope this will get better!!!

Amazing. This cure my anhedonia and helped me shoot massive loads.

Wow... 3 minutes in and my pain is completely gone. Thank you so much! The pain is so much worse than labor pain. I just gave birth almost 2 months ago

Thank you so much. I've had PNE since 2001 Hysterectomy

I have had chronic pudendal nerve flares for 3 years. Thanks for another set of calming exercises

I’m 76. Your exercises have helped constant pain in my clitoris. Definitely helps but have todo them on the bed.

Thank you so much for this video! I felt so good after following along ❤ how often should those exercises be done? Since it‘s about the nerve I can imagine there is not only a not often enough but also a too much. Thank you so much for bringing out great content over and over again 🫶🏼

I will share this video with some people who have this problem !

I had a DaVinci hysterectomy which went a bit haywire. I was having difficulty prior to that surgery.. The pain when I evacuate my bowels is unbearable. I finally had to go out on disability. I've had 2 lower back and one neck. After my DaVinci I became so electronical I ended up in the emergency room. I finally was diagnosed with caudia equida syndrome and purdendal neuralgia. I do have pelvic therapy and tried everything. I found PT has helped, however my bowels and bladder are effected. What a wonderful video to stumble on.

These are really good stretches. I understand that stretching your hamstrings can aggravate an already bothered pudendal nerve. Is that right?

Thanks for these great exercises. Do we do this every day?

as a man whose been suffering from PN since 14, i’ve never felt more relief. the first exercise itself cleared up so much pain that i nearly cried out of joy.

I had pain in the lower abdomen, hips, groin, vagina, inner thighs and legs I did colonoscopy, ultrasound and clinical examinations to rule out other causes My pain is terrible and cannot be understood by anyone, I searched on the internet myself and found all the symptoms of this syndrome according to my physical condition. I try to do the exercises, I have been in pain for 40 days I hope the problem will be solved Thanks for your video🙏🏻♥️

Hola , llevo años con problemas de dolor en la zona pelvica . Me operaron de una hernia, unidad del dolor , todo tipo de analgesicos , y nada. Dolor y molestia diaria . El urólogo, traumatólogo,cirujano ,etc , todos me dicen que estoy bien . Que no saben porque tengo dolor . Buscando por mi cuenta vi que el nervio pudendo podia ser la causa de mis problemas. Busque y te encontre . Desde que realizo los ejercicios con las pelotas el dolor ha mejorado muchísimo, incluso hay muchos días que desaparece . Sigo con ellos y funciona . Muchas muchas gracias. Eres increíble!!❤❤

Enjoyed and added to my routine. Thank you 🙏🏼 Just a request is it possible to tone down the volume a notch, I get so easy distracted by loudness instead your beautiful soft voice . Namaste

How do you heal from pudendus nerve damage ?

Please guide me for the right excercise for penile nerve damage, I have been taking medicines after consulting urologist quite relieved now but I genuinely think excercise can definitely add up to the relief to control pain and spasm in genital region, please guide me I will be grateful

Is swimming helpful to release tight pelvic floor? I hv urgency and pelvic pain..I am also doing these stretch es

Are these exercises safe for people with lower back disc problems? My spinal doctor/physiotherapist has had me doing extension exercises (McKenzie Method), not flexion exercises. Will these flexion exercises you recommend be okay for me? My pudendal nerve pain is bad and I need relief from the constant burning. Thank you!

bonjour et merci pour vos exercices, je suis atteinte de névralgies pudendales. il y a t-il une version en langue francaise. bien cordialement. Nadia-Reine

Yassss from a car accident. Fracture pelvic that happened in 2005. Been having problems ever since. Still in physical Therapy now.

I have a testicular pain ,, for more than 1 years,,, i consult urologist but they found nothing in test, so they give me scrotal support ,, but but my pain not reduced ,, so can I try this exercises

Hi there I have had pain on my sit bone and shooting pains around my groin. I’ve found your breathing exercises useful although I still struggle to sit down. I have been to have an ultrasound and they said it’s high hamstring tendinopathy. Could that trap the pudendal nerve? And which of your videos would help the most do you think?

I really hope this can help me because I've had this condition for almost a year and it's caused me a lot of stress and it's made me want to give up on life. I just hope this can help it go away eventually

I have a severe stinging pain on touching on vulva , it is burning and also have painful urination. Is this a pudendal neuralgia?

Hi Dr Melissa, I have pudendal neurgia and have suffered for 12 years now. Nothing has provided relief other than some from chiropractic care. I'm interested in starting your videos but I have a problem. I can not get on the floor because getting back up causes terrible pain to my pudendal nerve. Most pain is in the base of my tailbone. Can I do these laying on my bed? It seems it's too soft to get the right position. Any other recommendations would be greatly appreciated! Thank you so much for your time, Lacey

the tennis ball exercise hurts so much it presses down on the nerve on my stomach and hurts my vulval area. is it supposed to hurt and what nerve is that

It works temporarily for me, i think... Right after exercising it feels a bit better. I hope it can work long feem.

I have the pain of the pudendal nerve for two years nothing has helped me until I found you,I have only been doing your yoga for two days and I fell much better than you🥰

Hi, thank you for your videos. I think I have problems with pudendal nerve. I’m a male, does this excersices are also for men?.

Hi, I was wondering if you could with an issue I have. I’m very flexible, so when I’m stretching against the wall, I feel a little tightness in my inner thighs. But I also feel strong tension in what I think is a muscle (below my hip bone and a little bit towards the groin, I can feel its tightness with my hand). And when I lie against the wall for a while, these muscles get tight and I can’t lift my legs back so I need to lift them with my hands. I don’t know if it’s tight hip abductors or psoas or something else, but I feel like it’s contributing to my pelvic floor issues too. I used to be able to do splits and I only developed this tightness a couple of years, I think from sitting cross legged at my desk job. Sorry for the long post but I was wondering if you could tell what the issue might be? Thank you

Is lower back stretching pain normal when doing legs up the wall or some of these myofascial techniques?

I have UTI like symptoms - urge to urinate, burning sensation, spasms and tingling in my genitals. Do you think that these would help? How many times a day should I do these? And how long before I will see any improvements?

Is it any exercises people could do to use eregy with out getting a flair up. If i try to walk for just 10 mi it flaired up and than is on very bad for 7ndays 24/7 for and after that the pain go back to just pain and that the pains I cant sit ether and dont know anyone where i have moved here so is nothing to do but laying in bed and i get very bad anxiey as a reaction as the nerve pain trigger and is always sp and i am alone dont know people here.😊

I'm 27 and just laying on a comfortable matt hurts my joints.

Hi Dr. Melissa I wanted to ask you if you could put together a class on how to do abdominal breathing while laying down and also a yoga class for better sleep. Please let me know if this is within your scope of accomplishment. Thank you. My name is Zachary.

Hello Doc. I am from India. Are these steps for females only or males can also do it

Hello, I dont have a free wall to do the 11:04 exercise so can i do it on my bed(the bed is against the wall), I'm doing this question cuz I have back problems I dont want to make them worse

Hi , i am praveen from India , i have back punendral pain and it also cause me erectile dysfunction low libido

Hello.I am a 37 old male , and after many doctors i finally got a diagnostic , stretched pudendal nerve cause of straing for bowel movements many years :(.Can this problem be cured ? ty in advance

It has been 13 years, can it be recovered?

For four years I have been suffering from a problem in the perineum To this day, I have not got rid of this problem I hope someone who has been able to get rid of this problem can explain to me how to fix it

I am 64 with pudendal neuralgia and ED do you have any exercises for ED?

How do I know if it’s pelvic floor dysfunction or pudenal neuralgia?

Are these exercises safe with bilateral entrapped pudendal neuralgia + sacral nerve? Because I am screaming in pain, I can barely even stand up and I need help. Thank you so much

How many times a day can you do these stretches? I don't want to over do them.

Can pudendal narulgia give you rectal pain? I have seen doc tell me nothing scary is going on I’m a shallow breather and anxious person for sure but this pain is real bad how long do you recommend I do this routine once a day or take what I learned and do it for longer durations thanks god bless

How many times a day can I do these exercises? Not sure if pudendal, obturator or sacral nerves. Seeing pelvic floor PT. Having mri 5/24. They do seem to be helping with sitting more comfortable. If there are any other yoga stretches please advise. I had an anterior hip replacement 4 1/2 months ago.

Mam is this exercise just for ladies?

I don't know for sure what I'm suffering from but it feels like it was a pudental nerve pain .....I've pain in both the sides of my pelvic bone n the nerves felt like shooting something n it makes me discomfort ...can I please know whether that's a pudental nerve problem? And does it go away without medical treatment? Please help me

I am getting a bit confused regarding the breathing pattern.Do we have to hold our breath between inhale and exhale pattern?

Will this help me with tip Penis pain ? Also my Pudenal nerve

Can pudendal nerve issues cause urinary frequency?

Can this be done for men too??

This is an embarassing question but does this help with PGAD?

I was born with pudendal neuralgia and was finally diagnosed at 23, has anyone else been born with it or is that just me???

More videos pls??😭😭😭

My gade

Great presentation, Dr. Oleson. However, some of these exercises look almost impossible if a person is obese and/or elderly.

Thank you for these exercises but what if the pain is always in your butt cheek and groin vagina area? Would the golf ball still work to relive the back side groin vag area pain because I never have pain in the front. How do I relive that left butt cheeks pain and groin vagina pain? Thanks.

Hi Doctor, I had a fall 3 months ago. After a couple of days, I had a fever which lasted a week. And I felt discomfort burning sensation on my testicles, inner thighs, and anus. I also noticed the vein on my head of penis is very obvious and feeling a little swollen. Now, the feeling just comes and goes. I also have a very sore back pain as well as knee pain. May I know what condition am I having? I'm feel very lost and depressed.. 😢

Pudendal neuralgia can cause penile numbness?

Mellisa..i started having burning sensation in Penis tip and anus area when i started doing this routine. Is there something i messed up pudendal nerve which caused showing thses symptoms ? Please suggest.

I have pain since 4,5 months. 31 Male. Mostly come when I'm sitting. When I'm sitting i feel some pain in my lower right back area. My groing. Right lower abdomen. In my right buttock. Some times along my leg and arms feels my feet has small numbness.. Also i always pain right testicle pain. Actually between may balls and anus. did KUB ultrasound scan, testicle scan. Everything normal. No kidney stones, no UTI etc. Prostate also fine in uss. PSA test also normal. When stting pain is hard. More sitting more pain. When stand up and laying down not giving pain. 80% it comes when sitting. Im freelancer and I'm sitting in front of my pc lot of time almost everyday since 8 years now. Not sure what to do 😢. I'm thinking to going for neurologist.

Swimming is the best to do

Hi My age is 19 year. Over a year I feel left testicle pain,, and I consult a urologist and my all report is negetive,, he give me some pain killer and scrotal support but after 5 day my right testicle have mild pain ,,and sometimes I fell abdomen pain,, this problem I suffered more than one year ,,,I do masterbate very much 2 times a day with pillow by friction ,, and I took long hour for musterbrate ,,,,,,, so please tell me what can I do😭😭😭😭

Hi Dr. Melissa, i have burning sensation in my anus and penis almost whole day. I sit almost 8 hours a day on my bed for work and recently I did kegel exercise last couple of weeks. I also did abdomen exercise by siting up. I started feeling burning sensation basically after these exercises. Do you think I am suffering from pudendal neuralgia nerve irritation? Will these stretching help me? I would appreciate your quick reply.

Right and Left hip replacement surgery in 2022

Os swimming good for pudendal nerve?