Pelvic Health Tips for Travel
Claudia N. Benavides, PT, BSc PT, DPT
Traveling can be an exciting and rewarding experience. However, It's not uncommon to experience pelvic floor dysfunction while traveling. Long flights or road trips can lead to prolonged sitting, which can negatively impact the strength and function of the pelvic floor muscles. Additionally, changes in diet and hydration levels during travel can affect bladder and bowel regularity. Issues like incontinence (leaks), constipation, diarrhea, pelvic pain, heaviness, stiffness, and tailbone or lower back pain can all be exacerbated by travel.
To help you stay comfortable and avoid any pelvic floor-related troubles, here are some essential tips for travelers:
Maintain a balanced diet: A well-balanced diet rich in fiber can help regulate bowel movements and prevent both constipation and diarrhea. Foods such as fruits, vegetables, whole grains, and legumes are excellent sources of dietary fiber. It is also essential to stay hydrated by drinking enough water throughout the day. Water and other fluids help soften the stool and keep the digestive system functioning smoothly.
Stay hydrated: Drink water only if it has been boiled or disinfected or if it is in a commercially sealed bottle avoid excessive caffeine, carbonated drinks, sugary drinks, and alcohol, as these can irritate the bladder and lead to increased urgency and cause frequent urination. Sip don't chug. And follow the recommended fluid intake, and distribute as explained by your Pelvic Health Physiotherapist.
Plan your meals wisely: Avoid consuming large, heavy meals before long journeys, as they can increase the risk of bloating and discomfort. Bring along nutritious snacks such as fresh fruits, nuts, and seeds, these snacks can help keep your diet balanced and your bowel movements regular. If you are often feeling bloated or constipated, your Pelvic Health Physiotherapist can teach you how to control those symptoms and make sure you enjoy your trip.
Prolong sitting: Whether you're traveling by car, train, or plane, pay attention to your sitting posture. Avoid pressure on your tailbone, and if suffering from persistent tailbone pain, make sure to consult with your Pelvic Health Therapist for specific tips and exercises before you travel. If you're traveling by car or plane for an extended period, make sure to take regular breaks and stretch your legs. This not only helps prevent fatigue and tightness in your muscles but also allows for better blood circulation to your pelvic floor. Remember to print out your exercises, or film yourself following the routine and re-watch the exercises during your trip.
Practice pelvic floor exercises: While you're on the go, don't forget your home exercise program. Depending on your condition, kegels may be contraindicated. Make sure to see a Pelvic Health Physiotherapist before traveling.
Use the restroom when needed: Don't hold in your urine for long periods; try to use the restroom whenever you feel the urge. Holding in urine for too long can weaken your pelvic floor muscles and lead to urinary problems. It can be helpful to establish a regular routine before travel and follow the same schedule when you are away. If not sure how to do this, get in contact with a Pelvic Floor Physiotherapist, we can help organize your fluid intake and voids improving your bowel and bladder function.
Pack comfortable clothing: Choose clothing made of breathable fabrics that allow for easy movement and don't restrict your pelvic floor muscles. Avoid tight jeans or pants that can increase pressure on your pelvic area.
Pack appropriate hygiene products: If you experience urinary incontinence or leakage, pack extra absorbent pads or disposable underwear to ensure your comfort and peace of mind during your journey.
Incorporate relaxation techniques: Stress and anxiety can contribute to pelvic floor tension and create discomfort. Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation to reduce stress levels and promote pelvic floor relaxation.
Seek professional help if needed: If you're experiencing significant pelvic floor-related symptoms or pain while traveling, don't hesitate to consult a healthcare professional. They can offer targeted advice, exercises, or treatments tailored to your specific needs.
Remember, taking care of your pelvic floor while traveling is crucial for maintaining your overall well-being. By following these tips and making your pelvic floor health a priority, you can enjoy your travels without any discomfort or complications. Safe and happy travels!
