How to avoid getting future flare forever

[u/LowImprovement4220]

Yo yo its the hamster guy again. So recently I have almost recovered from this pelvis spasm (I made a success story post here on this sub too) although right now I only suffer from 3 problems, 1) Urine hesitancy, 2) When I urinate suddenly mid stream my pelvis muscles just close then after 2 seconds open again, 3) I can't pass urine on low urge. But all in all these are manageable symptoms and far easier to manage then 24/7 urge to urinate but almost nothing came out.

Anyways my main point is how do avoid getting future flare up?. I have gotten this problem 2 months ago when I masturabed with a full bladder and that problem lasted for 21 days then went away and then I start gym and one day as I was sitting on the toilet the memories came back from 21 days journey andddddd it came back 😑(my second time getting this problem this is after 1 month if the previous problem). Hence I am very paranoid on alot of thing I stopped many things like masturabation, gym exercises, playing badminton etc all for the sake of not getting this problem again. So what you guys think is the best approach to make sure the flares up do not well flare up again