Atrantil and megaspore biotics did the trick. Also get a squatty potty and use these two tricks. 1st, before and after the squatty potty cross your right leg over your left and put your elbow on your knee resting your hand under your chin. 2nd. When you go also mimic blowing bubbles. We tend to try and push and that actually stops the muscles from contracting. I learned most of these from a pelvic floor expert on an atrantil podcast.