Day 400+ problems some help

So I am on semen retention journey for many years around 10-14 this is my latest streak and no I didn't fail but have a bit of an issue with controling precum still find it especially hard in the summer anyone has a smart unique way to handle it vitamins exercises anything I used to do the horse stance and that locked my pelvic floor on good ways and it would relax it in a healthy way where now I have a inguinal hernia and my job is lifting heavy stuff I barely do my job with the hernia and the horse pose stuff just Agravates my hernia would appreciate any tried and tested methods cheers my blue balls lads :)