Holiday Travel With Pelvic Floor Dysfunction: Your Survival Guide
Introduction
The holiday season is well underway and for many this means travel! While this is an exciting time of year for many, it’s important to acknowledge the challenges that come with travel and how this can impact you if you struggle with pelvic floor dysfunction.
Whether travelling locally or across the country, travel means a disruption of routines, which may exacerbate your pelvic health symptoms. Instead of dreading this, read on, as I’ve provided you some practical strategies to stay comfortable and in control, during this time of year.
Understanding the Challenges
Common Triggers During Travel
Long periods of sitting (car, plane, train).
Limited access to bathrooms.
Dehydration from reduced water intake or dry air on planes.
Changes in diet leading to constipation or bladder irritation.
Stress related to travel and/or family gatherings.
Impacts On Your Pelvic Floor
Increased tension of your pelvic floor muscles.
Irritation to your urinary or GI system which can cause your pelvic floor muscles to become strained.
Worsened urinary urgency/frequency, leakage, constipation, pelvic pain.
Preparing for Travel: Set Yourself Up for Success
Packing Essentials
✅ Reusable water bottle.
✅ Healthy snacks to avoid bladder irritants or highly processed foods that will cause a back-up in your bowels.
✅ Cushions for back and pelvic support. For pain with sitting, my favorite go-to is the Twin Cheeks Cushion, or for a dyi version, take your standard airplane neck pillow (the U shaped one), turn it backwards, and sit on it.
✅ Medications or supplements (if applicable) - pack extra to account for any delays in returning home.
✅ Foldable squatty potty!!
Bathroom Planning
Locate rest stops or bathrooms ahead of time using apps or maps.
Practice mindful voiding to avoid “just in case” habits. Ideally, you’re emptying your bladder every 2-4hrs.
If you’re someone who doesn’t like to sit down in public restrooms, you can find packs of disposable seat covers on amazon that fit well in your pocket or purse.
Managing Symptoms on the Go
Staying Active While Traveling
Don’t let vaca mode throw you off of your activity routine! Simple seated pelvic tilts or stretches for planes or cars is a great way to keep things moving while in one place.
At designated rest stops, park farther from the bathroom to get a short walk in. If flying, avoid sitting the entire time while in the terminal.
Bands pack well! Bring along some resistance bands for simple exercises that you can do in a hotel or family’s home.
Staying Hydrated
Drinking is essential to help combat travel constipation! Take that reusable water bottle I’m recommending and keep it with you, sipping consistently throughout the day without chugging larger volumes at any one time. The key is to keep your bladder happy without overloading it.
Avoid diuretics like coffee or soda, or anything that is known to irritate your bladder. Carbonated beverages can often be an irritant for people.
Pelvic Floor Relaxation Techniques
Practice diaphragmatic breathing to help manage stress and tension.
Use grounding techniques to manage stress that may tighten pelvic muscles.
Maintaining Routine
Keep regular bowel habits with fiber and hydration.
Stick to your existing pelvic floor exercises or relaxation techniques.
Advocating for Your Needs
Be open with family or friends about needing breaks or privacy.
Set boundaries to avoid over-scheduling.
Conclusion
Remember, you have control over more than you think! With careful consideration and a little planning, you can minimize disruptions that can lead to a flare of your pelvic health symptoms. I’d love it if you would share this with a friend and let us know if this was helpful.
What Next?
I hope this information was helpful and maybe caused you to look at symptoms you have been ignoring. If you need help finding a pelvic floor therapist in Florida, we hope that you will consider us for either in-person or virtual appointments.
In the meantime, you can get more pelvic health content sent right to you, by completing the short form below👇
