Pelvic Health Tips for Holiday Travel
Happy Holidays from Solstice PT! This month we will be talking about tips and tricks to keeping your pelvic floor happy and healthy throughout this hectic yet fun time. There are a lot of changes in our schedule that happen around the holidays - this includes traveling, differing foods, potential family conflicts, and more. These can lead to worsening of a variety of pelvic floor muscle dysfunctions. Luckily, there are many things that you can do to improve your pelvic floor health and reduce the risk of increasing symptoms. Here is a list of recommendations - but please make an appointment to see one of our specialized pelvic floor therapists if you are experiencing any issues related to the holidays!
1. Bring a Cushion for Long Rides
Whether you're traveling by car, bus, or plane, a supportive cushion can help alleviate pressure on your pelvic floor. Look for cushions designed to distribute weight evenly and relieve pressure on the perineum and tailbone. If you need recommendations, check out our curated selection of cushions at Solstice, designed to meet a variety of travel needs!
2. Take Frequent Breaks
On long trips, make sure to stand up, walk around, and stretch every 1–2 hours. Sitting for extended periods can put pressure on the pelvic floor muscles and shorten the hip flexors, leading to tightness and discomfort in the lower abdomen and back. Frequent movement helps prevent stiffness and improve circulation. If you're flying, take a lap down the aisle whenever you get a chance, and if you're in a car, try to get out at every stop.
3. Stay Hydrated
Hydration is key! Although it may be tempting to reduce fluid intake during long trips, doing so can disrupt normal bladder and bowel function. Dehydration can cause bladder irritation, feelings of incomplete bladder emptying, urinary frequency, urgency, and constipation. Sip water regularly throughout your journey, taking bathroom breaks as needed, to keep everything functioning smoothly.
4. Avoid Tight Clothing
Tight belts, waistbands, or clothing can restrict circulation and place unnecessary pressure on your pelvic region and perianal tissues. Opt for loose, comfortable clothing, especially on long trips, to allow your pelvic floor to relax, breathe, and function properly.
5. Practice Pelvic Floor Exercises
Vacations don’t mean it’s time to forget about your pelvic floor! Make sure to incorporate your prescribed pelvic floor exercises into your travel routine. Whether you're focusing on relaxation, down-training, or strengthening your core and lower body, there are always ways to stay consistent, even when you're far from home. Take advantage of hotel amenities like the gym, try a yoga class, or bring your yoga mat. You can also check with family members (like your in-laws) to see if they have equipment you can use. If you're unsure how to modify your routine for travel, consult your pelvic floor therapist for guidance.
6. Be Mindful of Lifting
When lifting heavy bags, suitcases, or other items, engage your deep abdominals and pelvic floor muscles as you exhale and lift to provide stability and reduce strain. Always bend from your hips and knees, not your back. If you're uncertain about your lifting technique or how to properly engage your pelvic floor, ask your pelvic floor therapist to review it with you during your session. And don't forget, you can always ask for help if something is too heavy.
7. Avoid Constipation
Travel disruptions can affect digestion and lead to constipation, which can place extra pressure on the pelvic floor. Eat fiber-rich foods, drink plenty of water, and try to maintain a consistent eating and sleep schedule to promote regular bowel movements. If you need extra support in maintaining regularity, talk to your pelvic floor therapist about over-the-counter options for supplements.
8. Use the Right Bathroom Posture
When using public restrooms during travel, avoid hovering over the toilet. To reduce pelvic floor strain and allow your bladder to empty fully, sit with your feet flat on the floor and maintain a neutral spine position. For added comfort and hygiene, use toilet seat liners or bring sanitary wipes. Consider bringing a portable footrest for bowel movements—elevating your feet and knees helps position your pelvis correctly for easier and less strained bowel movements.
9. Monitor Your Increased Activity
Your pelvic floor is part of your core muscle group, which stabilizes the pelvis and absorbs impact from movement and exercise. Increased activity, especially when it’s outside of your usual routine, can strain the pelvic floor if it’s weak or tight. Pay attention to long walking distances or extended periods of standing, as these can put extra work on your pelvic floor. Take rest breaks throughout the day and plan ahead to ensure you get the rest you need.
10. Bring Pelvic Floor Support Tools
If you have pre-existing pelvic floor concerns, packing tools like a pelvic wand, dilators, a heating pad, or a TENS unit can provide additional relief during long travel days. These items can help manage discomfort and provide support as you travel. (P.s. your wands and dilators CAN go through TSA with you!)
Overall, we hope these tips make your holiday experience happier, healthier, and pain-free! Call us at 929-269-2505 or email us at info@solsticept.com to schedule a free 15-minute consultation to discuss your concerns and questions and have a great holiday season!