A physio’s guide to coping with Christmas stress (your pelvic floor included!)

Christmas is often described as “the most wonderful time of the year”… but for many women, it can actually feel heavy, hectic, emotional, or downright overwhelming. Between juggling work, children, family dynamics, school events, late nights, long to-do lists, and the pressure to “make it magical”, your body often takes the hit.

As a women’s health physiotherapist, I see how stress shows up physically — especially in the pelvic floor. So this month, I want to share some simple, supportive tips to help you feel calmer, softer and more in control during the festive season.

How stress affects the pelvic floor

When life gets busy or emotionally intense, the body tends to shift into “fight or flight”. This often leads to:

• Tension in the pelvic floor muscles

• Shallow chest breathing

• Tightness through the lower back, hips and jaw

• Changes to bladder/bowel habits

• Increased aches, heaviness or sensitivity

You might notice leaking when you cough or sneeze, difficulty fully relaxing to wee, more urgency, or constipation — all of which are common (but not inevitable!).

Awareness is the first step. The next steps are simple.

1. Breathwork: Your secret weapon

A calm pelvic floor starts with a calm nervous system.

Try this once or twice a day:

✨ 3-Minute belly breathing

• Sit or lie somewhere comfortable.

• Place one hand on your ribs, one on your belly.

• Take a slow breath in through your nose and let your ribs gently expand.

• Exhale slowly (longer than your inhale).

• Imagine your pelvic floor softening and releasing downward.

This is brilliant before bed, after a stressful moment, or even while hiding in the kitchen eating a mince pie.

2. Stop the Christmas constipation cycle

A combination of stress, changes in routine, rich food and less water = constipation heaven.

To help your pelvic floor stay happy:

• Drink 1.5–2L water/day

• Add fibre: fruit, chia seeds, oats, veggies

• Use a footstool when you poo

• Let your pelvic floor fully relax — don’t strain

• Take your time (yes, even at Granny’s house)

Good bowel habits are one of the BEST gifts you can give your pelvic floor.

3. Protect your back (and your pelvic floor) when lifting

December is full of lifting: children, shopping bags, Christmas trees, awkward boxes from the loft.

A few small tweaks make a huge difference:

• Exhale as you lift

• Bring the weight close to your body

• Slight bend in the knees

• Avoid twisting while carrying

• Keep loads light where possible

If you feel heaviness or dragging in your pelvis after lifting, that’s a sign your pelvic floor is saying, “Please can we not do that again?”

4. Five-minute mobility for busy women

When you don’t have time for a long workout, this short routine can reset everything:

• Cat–cow (10 reps)

• Hip circles (8 each way)

• Knees-to-chest stretch (30 seconds)

• Thoracic twist (5 each side)

• Deep breathing to finish

Perfect for between school runs, before bed, or after wrapping presents at midnight.

5. Boundaries, rest + letting go

This might be the most important part.

Christmas can bring financial pressure, emotional triggers, grief, comparison, and exhaustion. Your nervous system feels all of it — and your pelvic floor responds.

Give yourself permission to:

• Say no

• Rest

• Buy less

• Delegate more

• Step outside for a breath

• Choose calm over “perfect”

Your body will thank you for it.

When to seek help

If you notice:

• Persistent leaking

• Pain during sex

• Pelvic heaviness

• Difficulty emptying your bladder or bowels

• Ongoing pelvic tension or discomfort

…these are all signs that a women’s health physio can help you — Christmas or not.

You don’t need to struggle through or hope it gets better in the New Year. Support is always here.

Wishing you a calmer, kinder Christmas

Whether this season is joyful, complicated or somewhere in between, I hope you find moments of peace, laughter, rest and softness in your body.

And if your pelvic floor needs a little extra love this month, you know where to find me.

Warm wishes, 

Ali x