Travel and Pelvic Health: What You Need to Know (and Pack)

Whether you're hopping on a plane for a business trip, taking a long-distance train or road-tripping with your friends or family, we know travel can be both exciting and stressful, especially for anyone with a pelvic floor condition.

But you’re not alone. It is estimated that 24-45% of women over 30 experience stress urinary incontinence, with men experiencing it at about half that rate. Feelings of pelvic pressure or pain, increased or sudden urge to use the restroom, leakage, and feeling like you can’t poop on vacation are some of the many potential symptoms you might experience while traveling. And we all know traveling with incontinence or travel constipation can make it harder to fully relax and enjoy your time away.

At Origin, we believe pelvic wellness shouldn't be left behind when you hit the road. So let’s unpack how travel impacts your pelvic health and, more importantly, what you can do before, during and after a trip to stay ahead of any pelvic floor issues that may arise.

How travel disrupts pelvic floor function

The pelvic floor is a dynamic group of muscles, ligaments, and connective tissue that supports your bladder, bowel, and reproductive organs. While you can’t see it, it’s always with you, helping to control urine and bowel movements, and working in coordination with the rest of your body to perform daily tasks.

Even though you might not be thinking about your pelvic floor when you pack, we know traveling can impact bowel and bladder habits leading to undesirable symptoms and uncomfortable situations. The pelvic floor is actually very sensitive to changes in your daily routine, including everything from how you sit to when you poop. So, while we know traveling with a pelvic health condition can be stressful, especially when you don’t know when or where the next bathroom break is going to be, we hope we can comfort you by providing a few tips and tricks to ease any issues that may arise.

Here’s are a few ways travel can impact your pelvic health:

1. Prolonged sitting can lead to pelvic floor muscle tension

Whether you're crammed in an economy seat or stuck in traffic, long hours of sitting increase pressure on your tailbone and pelvic floor. Over time, this can cause the pelvic floor muscles to become tight, restricted, or even spasm. If you already experience pelvic pain, sitting too long may amplify symptoms like urinary urgency or discomfort in the hips, lower back, or vulvar area.

2. Dehydration and cabin pressure can mess with digestion

Do you experience constipation while traveling? Have you ever wondered if flying impacts your bladder or bowel habits? There’s actually something to this. Cabin pressure affects your circulation and hydration levels, leading to dehydration and dryness. In addition, most people drink less water on planes to avoid frequent bathroom trips, but this only backfires. While we understand the urge (no pun intended) to avoid airplane bathrooms, dehydration is never a good idea, especially for someone with pelvic floor dysfunction. Dehydration makes stool harder to pass, slowing digestion and increasing the likelihood of travel constipation, which is never fun.

3. Disrupted bathroom habits and “holding it” can lead to constipation or bladder dysfunction

Many travelers suppress the urge to go, either due to gross public bathrooms (we’ve all been there!), unpredictable travel schedules, inconvenience or anxiety. But ignoring your body’s signals can lead to retention issues, constipation, or pelvic floor muscle coordination problems. In fact, there’s even a term for it: “travel constipation.” Holding your urine too long can also lead to or worsen urinary urgency, leakage, or incomplete emptying issues, so you’re better off just sucking it up, holding your nose, and taking care of business when the urge arises.

Tips for traveling with pelvic floor dysfunction

While symptoms like constipation, straining to poop, increased urinary urgency or frequency, pelvic pain and difficulty fully emptying your bladder or bowels are all travel-related symptoms you might experience if you’ve been diagnosed with a pelvic floor condition, the last thing we want is for your pelvic floor to be the reason you don’t travel.

To help ease your anxiety, provide comfort and support you no matter where you are, we are sharing our expert tips and tricks to help get you through any trip. Here is a list of pelvic floor issues, along with tips and suggestions for what to pack the next time you’re preparing for a trip:

Tips for pelvic pain or pressure

1. Exercise.

Try preparing for your trip by incorporating some stretches before your trip to reduce muscle tightness and ease tension in the pelvic floor.

Several exercises can even be done while seated on an airplane or train, like a seated figure four stretch, seated cat camel or pelvic tilts, diaphragmatic breathing and pelvic floor contraction and relaxation exercises. Speak with your physical therapist about which exercises are appropriate for you.

2. Stand up.

Make sure you get up and walk around if you’re able, or schedule breaks every 30 to 60 minutes if driving.

3. Move.

Avoid the same seated position for the entire journey, which can lead to increased pain, stiffness or tightness in muscles and joints. Reach your arms over your head, go for a walk, do whatever your body is saying it needs.

4. BYOC (bring your own cushion).

If you’re finding it painful or uncomfortable to sit for extended periods, there are a number of foldable gel cushions that can help reduce pressure on the tailbone and perineum region. Speak with your physical therapist about which product is right for you.

Alternatively, you can try using a strategically folded or rolled towel or sweater to help reduce pressure on a certain area. Try rolling a towel into a U shape so that there is a pocket of space under the tailbone.

5. Self-massage.

Whether you or your partner are doing this in private, a little massage can go a long way. Simple tools like pelvic wands or even a small ball can be lifesavers when on the go.

6. Portable ice or heat.

Most drug stores have portable heat patches, like Thermacare, that can be adhered to your body and provide instant and ongoing heat therapy to painful or sore areas. Instant ice packs that are free of liquid and can be cracked for instant cooling are also travel-friendly.

Tips for constipation

1. Hydrate strategically.

Hydrate before your trip, leaving plenty of time to use the restroom before you board your plane. Aim for small, frequent sips rather than chugging large amounts. Try hydrating with warm fluids. Avoid bladder irritants like caffeinated drinks (coffee, tea, soda) and alcohol.

If flying, bring a reusable bottle and fill it post-security. Add electrolytes for better absorption and avoid too much caffeine, which can irritate the bladder.

2. Consume high-fiber foods.

Consume high-fiber like chia pudding, flax seed crackers or dried prunes to avoid constipation and promote soft stools. Consider adding fiber supplements to your packing materials, if advised by your doctor.

3. Stool softener.

We always recommend bringing along stool softener, just in case. This is one of the travel constipation remedies that is easy to do and can relieve you of a world of discomfort! Magnesium or supplements like Natural Calm are great options that are both effective and easy to pack.

Tips for urinary leakage

1. Bring leakage protection.

If you’re worried about leaks, wear a light bladder protection liner (this is different from a pad).

2. Pack extra underwear.

To avoid any embarrassing or uncomfortable accidents, we always recommend you bring extra undergarments and even a second pair of lightweight pants just to help ease your mind. Slip one or two extra underwear in your carry on as well, so you feel ready for anything.

3. Position yourself strategically.

Whether you’re pregnant, postpartum or experiencing stress incontinence for a different reasoning, anticipating potential leakage before your sneeze, cough or squat, for example, can help prevent it from happening. Certain exercises and positional strategies like placing your hands on your knees, abdominal bracing and focusing on pelvic floor engagement right before a high pressure moment like a sneeze can help prevent leakage from happening.

4. Timing.

Instead of going "just in case" or waiting until it’s urgent, aim to urinate every 2–4 hours during the day. This can help train your bladder to hold an appropriate amount and helps reduce urgency and frequency.

Tips for difficulty completely emptying your bladder or bowels

1. Makeshift squatty potty.

If possible, use a trash can or other prop as an elevated surface or makeshift squatty potty if you’re having difficulty voiding. You can also pack a small fold-up stool.

2. Portable bidet.

While it’s not for everyone, this simple tool can help you feel like you can go anywhere, as needed. A peri-bottle can also be a great tool. It fits nicely in a purse or travel bag and can be filled with water at the sink in an airplane if needed.

3. Relax.

We know it’s not always easy to relax in a public bathroom, but try slowing down, leaning forward slightly while resting your hands on your thighs, and exhaling fully after you think you have emptied your bladder. This can help relax the pelvic floor and allow the last drops of urine to come out.

4. Pack extra hand sanitizer.

Bring hand sanitizer that smells nice so you feel clean and comfortable after public bathroom use. I always feel better topping off a public bathroom visit with hand sanitizer! It helps ease the ick-factor, and is a great backup if a bathroom runs out of soap.

When to see a pelvic floor physical therapist

While everyone can benefit from pelvic wellness tips, some people may need more support before or after travel.

Consider a visit with one of our pelvic floor PTs if you:

• Have a history of constipation, bladder leaks, or pelvic pain.
• Are pregnant or postpartum and planning a trip.
• Experience flare-ups in symptoms during or after travel.
• Want to proactively prevent issues with a pre-travel assessment.
• If you are having anxiety about travel due to your pelvic floor condition.

At Origin, our pelvic floor physical therapists can guide you through building a travel-friendly routine tailored to your needs. We can also teach relaxation techniques and address root causes of any dysfunction. The best news? Our therapists are located all around the country, and can even see you virtually. Remember, your pelvic health doesn't have to limit your adventures. With the right preparation and support, you can travel with confidence.