The good news is that most 4 mm stones will pass on their own, and generally they will give it 3 weeks. If it gets hung up, a urologist can either place a ureteral stent or try to basket the stone with a cystoscope. If you get a high fever despite antibiotics or have intractable nausea and vomiting, they will treat it urgently. Make sure you strain your urine and catch the stone, the only way to make a dietary recommendation is to analyze the stone composition. Good luck and get well soon.
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