Maintaining Your Pelvic Floor Health on Vacation

By Pelvic Health Physical Therapy on 2/2/2024

Pelvic floor dysfunction shouldn’t stop you from enjoying your vacation!

Maintaining pelvic floor health is essential for overall well-being, and it's important to continue caring for your pelvic floor even when you're on vacation. Here are some tips to help you maintain pelvic floor health while traveling:

1. Stay Hydrated:

   Proper hydration is crucial for overall health, including the health of your pelvic floor. Dehydration can contribute to constipation, which can strain the pelvic floor muscles. Pelvic floor therapists recommend that everyone should consume at least half of their body weight of PLAIN water in ounces. For example, if someone weighs 140 lbs, they should be drinking 70 ounces of water per day. Keep in mind that you should drink more water while traveling on an airplane and while you are in drier climates as the dry air evaporates fluids you’re your body, thus making you more dehydrated. This consumption does not include seltzers, teas, coffee, soda, and energy drinks.

2. Healthy Eating:

   Maintain a balanced diet rich in fiber to prevent constipation. Include fruits, vegetables, whole grains, and legumes in your meals to promote regular bowel movements. Also, keep in mind to limit or avoid bladder irritants if you plan to travel long distances. Some irritants include coffee, tea, seltzers, soda, and energy drinks.

3. Regular Exercise:

   Incorporate pelvic floor exercises into your routine, even while on vacation. Kegel exercises, in particular, can help strengthen the pelvic floor muscles. These exercises can be done discreetly, making them easy to perform anywhere. Also, plan days out to incorporate activity into your day such as walking, visiting the hotel gym, swimming, etc.

4. Posture Awareness:

   Pay attention to your posture, especially if you'll be sitting for extended periods during travel. Sit up straight and avoid crossing your legs, as proper posture helps maintain the alignment of the pelvic organs. You may also place a towel roll behind your lower back in order to reduce pressure on your tailbone.

5. Take Breaks:

   If you're on a long flight or road trip, take breaks to stand up, stretch, and move around. Prolonged sitting can put pressure on the pelvic floor, so regular breaks are essential.

6. Maintain a Regular Bathroom Routine:

   Stick to your regular bathroom routine as much as possible. Avoid holding in urine or stool for extended periods, as this can strain the pelvic floor muscles.

7. Choose the Right Accommodations:

   When booking accommodations, consider the availability of private bathrooms and other facilities that contribute to pelvic floor comfort.

8. Pack Comfortable Clothing:

   Wear comfortable, loose-fitting clothing to avoid unnecessary pressure on the pelvic area. Tight clothing can contribute to discomfort and negatively impact pelvic floor health.

9. Mindful Relaxation:

   Practice relaxation techniques to manage stress, as high stress levels can affect pelvic floor health. Techniques such as deep breathing, meditation, and yoga can be beneficial.

10. Pelvic Floor Physical Therapy:

    If you have specific concerns or are dealing with pelvic floor issues, consider seeking advice from a pelvic floor physical therapist before your trip. They can provide personalized exercises and guidance.

Remember that everyone's body is different, and it's essential to listen to your own needs. If you have any concerns or pre-existing pelvic floor conditions, it's advisable to consult with a healthcare professional for personalized advice tailored to your situation.

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