Are you comfortable?
One simple thing that we often forget to stop and consider is how comfortable we are in terms of things like stress levels, sitting arrangements and clothing. As a chronic pain condition Interstitial Cystitis can cause us to be in a lot of discomfort on a regular basis, with flares really exasperating out symptoms.
Some easy ways to try and make your surroundings more comfortable are:
-Wear comfortable clothing. Avoid tight waistbands or belts that dig into your abdomen and or put pressure on your crotch area – for more on clothing and IC see the article, What to wear, what to wear?
-Invest in your behind! If you do not already have a comfortable chair at home consider buying one if possible. This may be an office desk type of chair if you are sitting at a desk and/or computer or doing other stationary activities, or a soft armchair (wing chair) for your bedroom or living room. As well it is so important that your workplace be comfortable too, consider buying a specially designed cushion to help support your bladder and/or back. At home always sit on a cushion, or in a pinch a pillow from your bed. Try to keep your body in an upright position, therefore taking some of the job of posture off of your pelvic floor muscles. When travelling, especially in a car, also considering taking a cushion or pillow with you to make sitting more bearable. Don’t punish yourself by sitting on a hard wooden chair, and hurting your bladder
-Feel your bed is it too hard, too soft? Do you have comfy blankets and pillows that you enjoy and feel warm enough under? While a new mattress can be very costly, other options exist to help make your bed more comfortable such as foam pads which can offer you more of your desired mattress firmness (these also come in orthopaedic forms, which usually target specific areas of the body). For more info about IC and sleep see the article, I just want some sleep.
-Many with IC have overlapping skin/eye (mucous membrane problems) and allergies and/or multiple chemical sensitivities. Once you are aware of these factors try to rid your environment of any potential triggers. Whole books are devoted to this subject, but quick ideas are reducing the number of chemical cleaners and solvents you come in contact with, using an antihistamine (if appropriate), washing fruits, vegetable, meat and other perishable foods (if applicable) before using them (to reduce the risk of surface chemicals and irritants), keeping the air in your house moist with the aid of a humidifier, and keeping a running list of things that have exuberated your symptoms
-When exercising wear the comfiest, loosest clothes that are safe given the nature of your activity. Buy well made running shoes (sneakers) with good ankle support and strong, but comfortable souls. For activities where you are siting or lying down (yoga, stretching, meditation) consider investing in a comfortable, durable yoga mat and/or using extra pillows and cushions for support
-Do not allow yourself to become dehydrated. Hard as it may be to drink an adequate amount of water each day this will have far reaching affects through out your own body. Many ICers (understandably) shy away from drinking a large volume of fluids as it makes them have to go to the washroom even more than IC alone does. However time and time again clinical research shows that drinking enough water is vital to good overall health (as well it helps to “dilute” your urine, potentially making it’s concentration less volatile on your bladder lining). In time you may find that your bladder adjusts a bit and compensates for the higher intake of water. The age old number still seems to be the best, aim for 8 glasses a day
-When cleaning (the house, car, etc) take your time, do not do more than you comfortably can in a day. Break up large jobs over a few days or ask others to help you with big or painful chores. Try to avoid any activity that puts undo pressure on your bladder/pelvic area or which causes you to bend and lift a lot, as these types of activities can trigger symptoms flares. Try using a step ladder, keep heavy items as close to arms reach (a height were you don’t have to excessively bend or stretch), use long handled brooms, mops, dusters, and vacuum hoses instead of bending down at a lower level with shorter devices. If you start to feel that a task is upsetting your bladder try to rest (if possible) for a few minutes or more and see if this can help ward off an increase in your symptoms. If, and only if, your symptoms settle down should you continue with that activity that day
-Take time on a frequent basis to participate in activates that help you to unwind and distress. These could be as simple as a warm bath with essential oils or candles (do note that oils may bother some people who are sensitive to them such as those with vulvodynia), crank up a favourite CD and eat one of your favourite bladder safe foods as a treat, call a good friend or loved one and chat (or vent!), or take a walk in an enjoyable location such as a local bird sanitary, flower garden or beach.
By reducing stress you are helping to calm and sooth your bladder, which as we all know can flare up on the basis of stress alone. More involved ideas could be seeing a massage therapist, joining a yoga group, joining a support group (IC or chronic pain), trying self-hypothesis (a technique that many with IBS have responded positively too), and seeking help ands support in managing your IC and pain from those around you
These are just a few ideas you may already done many things to make your life comfortable. As most ICers find, we are forever adapting our surrounding to our bladders, but in doing so we are not only helping on our bladders in the moment but in the future too, by reducing the number of potential flares that can be avoidably warded off. Take a moment to see if there are any changes you can start to make today and go from there. Your bladder we will so thankful that you are trying to make it as comfortable as possible.