Pelvic Floor Health While Traveling: What to Know Before You Go

Planning a trip soon? Whether you’re flying, driving, or heading out on a weekend getaway, travel can put extra stress on your pelvic floor (in ways you haven’t even thought of). Long hours of sitting, changes in routine, and limited bathroom access can all impact bladder, bowel, and pelvic health. As pelvic floor physical therapists, we’ve put together simple, practical tips to help you feel your best while you’re on the go.

• Avoid sitting or standing for too long to keep muscles strong and mobile (try exercises like pelvic tilts, side bends, and hip circles in your hotel room or on the plane)

• Stay hydrated to prevent cramping and constipation

• Plan bathroom breaks every 2-4 hrs (but don’t just-in-case pee!)

• Include fiber-rich snacks in your diet

• Limit bladder irritants like caffeine and alcohol (or at least drink extra water to dilute them)

• Use proper lifting techniques with luggage (stand close to your bag, bend your knees, and lift using your leg muscles while keeping your back straight; exhale as you lift).

• Choose supportive shoes and avoid/limit high heels and flip flops to reduce strain

• Prioritize quality sleep to prevent tension and support muscle recovery

• Practice breathing techniques to relax and support pelvic health

Just because you're traveling doesn't mean you have to let your pelvic floor health suffer. With these easy tips, you can stay comfortable, take care of your body, and actually enjoy your trip without any worries.

Want personalized pelvic floor health recommendations and support before your next trip? We're currently accepting new patients and would love to meet you. Visit www.bostonpelvicpt.com to schedule your initial evaluation or email us at info@bostonpelvicpt.com with any questions.