Spring Break: Travel Tips for Pelvic Health ✈️

Whether you're hitting the road or flying to a dream destination, travel can sometimes take a toll on your pelvic health. Long hours of sitting, changes in routine, and limited movement can lead to discomfort, leakage, or pain. Here’s how to stay comfortable and keep your pelvic floor happy while traveling!

Preventing Pain and Leakage While Traveling

• Stay Hydrated (But Smart!)

  • Dehydration can irritate the bladder, leading to more frequent urges and potential leaks.

  • Sip water consistently rather than chugging large amounts at once.

  • If you have bladder urgency, avoid caffeine and carbonated drinks before and during travel.

• Plan Your Bathroom Breaks

  • If you're on a road trip, stop every 2-3 hours to stretch and empty your bladder.

  • On flights, try to use the bathroom before boarding and take advantage of seatbelt-off moments to walk and relieve pressure.

• Support Your Pelvic Floor While Sitting

  • Use a small pillow or a rolled-up jacket behind your lower back for better posture and pelvic alignment.

  • Avoid crossing your legs for long periods, as this can create unnecessary tension in the hips and pelvic floor.

  • If prone to leakage, practice "The Knack"—engage your pelvic floor before coughing, sneezing, or lifting luggage.

    
    

Must-Have Pelvic-Friendly Travel Items

• Leak-Proof Underwear or Pads: Provides peace of mind in case of leakage.

• Portable Peri Bottle: Useful for freshening up on the go, especially if you experience irritation.

• Small Inflatable Lumbar Pillow: Helps support your spine and pelvis during long periods of sitting.

• Magnesium Supplements: Can help with muscle relaxation and prevent constipation, which can contribute to pelvic discomfort

Airport & Road Trip Stretches

1. Seated Pelvic Tilts (While in a car or plane)

   • Sit tall and gently tilt your pelvis forward and backward.

   • Repeat 10 times to prevent stiffness and encourage circulation.

2. Figure-Four Stretch (During layovers or rest stops)

   • While seated, cross one ankle over the opposite knee and gently press down on the lifted knee.

   • Hold for 30 seconds, then switch sides.

3. Calf & Hip Flexor Stretch (Great for after a long trip)

   • Step one foot forward into a lunge, keeping the back leg straight.

   • Hold onto a chair or wall for balance and lean slightly forward.

4. Diaphragmatic Breathing (Anytime!)

   • Breathe in through your nose, expanding your belly, then exhale slowly through your mouth.

   • Helps reduce pelvic tension and stress.

By keeping these strategies in mind, you can enjoy your travels without worrying about pelvic discomfort or leaks.

Safe travels and happy Spring Break!