Other Great Tips

OTHER TIPS

DIET

Limit Common Bladder Irritants From Diet:

Caffeine in coffee, tea, soda - Avoid completely or only have early in the day
Alcohol - Avoid or limit to 1 drink per day
Carbonated sodas or sparkling waters - Switch to still water or herbal teas
Acidic fruit juices - Dilute with water or switch to less acidic options like blueberry or pomegranate juice
Heavily spiced foods especially those containing chili peppers or curries - Limit quantity or frequency
Chocolate - Have only small amounts or as occasional treat

Manage Fluid Intake:

Avoid drinking large volumes in one sitting right before bedtime or going out. Spread intake evenly over the day.
Aim for 6-8 cups of total fluid per day from water, milk, herbal tea. Moderate intake prevents overfilling bladder.

You can’t quit your pelvic floor. There’s never a “perfect time” to make a change. You’ll always be able to find an excuse to put it off.

WARDROBE

Don’t wear tight jeans or pants. Stay away from shapewear/compression garments. Stay away from clothing with tight waistbands. Don’t wear waist trainers. It causes downward pressure on the pelvic floor and that exacerbates the issues you’re already having down there.
If high heels cause low back pain and downward pressure on the pelvic floor, then switch to flats.

BAD HABITS TO AVOID

DON’T BEAR DOWN WHEN YOU EXHALE. Don’t exhale too much from your rectus and external obliques as this can be a big issue for generating too much pressure down on the pelvic floor. It can contribute to tightness, leaking and prolapse symptoms. It also creates a lot of neck tension.
Don’t engage the core by bearing down or holding your breath. This creates downward pressure and negatively affects the pelvic floor.
Don’t excessively tuck your tailbone.
If you have a hypertonic pelvic floor, don’t do Kegels or vaginal strengthening exercises until you address the hypertonicity.
Use the toilet on a consistent schedule during day - every 2-3 hours. Don't wait until sensation is overwhelming before going.
Don’t wait too long to pee. Overfilling the bladder decreases its ability to completely empty.
Don’t “just in case” pee. Only go when your bladder is full.
Stop pushing out your pee. Sit and relax pelvic floor muscles fully to ensure complete emptying.
Avoid drinking large volumes in one sitting right before bedtime or going out. Spread intake evenly over the day.
Don’t overdo it. Don't do excessive Kegels

Let me ask you this:

"What will things look like 6 months from now if you keep doing what you're doing?"

I see 2 options for you: