thanks for the replies. i am gonna see if i need a new referral to see the physio again at my hospital appointment next week. she showed me how to put the belt on but didnt really explain it and i didnt ask cause i thought i would remember, but obviously i cant.

she gave me a list of body movements to avoid and how to do thing, like what you mentioned (getting out of bed, etc). and the only exercise she suggested was the pelvic tilt and pelvic floor, lower abdo ones.

i think i am really bad because i did a low impact aerobic class on tuesday night and then swimming laps on wednesday (i did some breast stroke- silly me) and then was back at work the next day after 2 weeks holidays.

this is really really painful though, i can barely walk. tried the ice pack and it seemed to bring some relief but didnt last long. i wonder if they can massage it or something if i go back.

thanks again.