How to keep your pelvic floor happy on holiday

Going on holiday is exciting, but it can also bring challenges for your pelvic floor. Long journeys, changes in routine, and different foods can impact how your body feels, and many women notice more leaking, heaviness, or constipation while away. Here are some simple ways to look after your pelvic floor so you can fully enjoy your time away.

Stay hydrated

Dehydration can make constipation worse, and straining to poo puts pressure on your pelvic floor. Aim to keep a water bottle with you, especially when flying or in hot weather. If you are drinking more tea, coffee, or alcohol, remember to balance with water.

Keep moving

Sitting for long periods while travelling can lead to stiffness and pressure in the pelvic area. Try to get up regularly on flights, or stop during long car journeys to walk around. You can also do some pelvic tilts and “marching on the spot” while sitting. Gentle stretching or a short walk once you arrive can help your bowels and your pelvic floor.

Listen to your body

It can be easy to ignore the urge to poo if you are out exploring or if you feel uncomfortable using unfamiliar toilets, but delaying can lead to constipation. When you feel the urge, try to go. Allow yourself time and avoid straining.

Eat fibre-rich foods

Holiday food can be lower in fibre, especially if you are eating out more. Try to include fruit, vegetables, whole grains, and nuts where you can to support regular bowel movements and reduce pressure on your pelvic floor.

Consider your posture on the toilet

Using a small footstool or raising your heels so your knees are higher than your hips can help you poo without straining, even while travelling. Relax your belly and breathe out gently as you go.

Stay relaxed

Holidays can disrupt routine, but that doesn’t mean your pelvic floor has to suffer. Staying relaxed, taking time for yourself, and not rushing can help reduce tension in your pelvic floor, which in turn supports better bladder and bowel function.

When to seek help

If you notice heaviness, leaking, or constipation that doesn’t resolve after your holiday, or if you feel worried about your pelvic health, a women’s health physio can help you understand what’s happening and support you in feeling confident again.