Travel Tips for a Happy Pelvis: How to Support Pelvic Floor Health on the Road

Practical Tips from Miranda Landavazo, PTA, PRPC – Clinical Manager, Pelvic Health Clinic at Balanced Physical Therapy & Wellness

Whether you're hitting the road for a summer getaway or flying across the country for business, travel can take a toll on your body; especially your pelvic health. Long hours of sitting, disrupted routines, and travel stress can aggravate issues like bladder sensitivity, constipation, or pelvic floor tension. But with a little planning and awareness, you can support your pelvic health wherever your journey takes you.

Here are a few tips from our Pelvic Health expert Miranda Landavazo, PTA, PRPC – Clinical Manager, Pelvic Health Clinic to help keep your pelvic floor happy and healthy while traveling:

1. Stay Hydrated & Nourished

Being properly hydrated will decrease irritation within the bladder and can even reduce

frequency, reduce your chances of constipation, and ensure the tissues of your body

have good mobility

Travel tip: Bring a refillable water bottle and healthy snacks like fruits, nuts, or whole grain crackers to avoid grabbing high-sodium or low-fiber convenience foods.

2. Practice Healthy Bladder Habits

It might be tempting to use the restroom “just in case” before every stop—but doing so too often can actually create habits that increase urgency and frequency. Try to stick with a normal bladder schedule, urinating every 2–4 hours. When you do go, take your time and fully empty your bladder.

Travel tip: When you sit down, breathe, and allow your pelvic floor muscles to relax completely.

3. Keep Moving

Long periods of sitting—especially in cramped planes or cars—can place pressure on your tailbone, pelvis, and hips. Try to do a quick posture check every couple of hours:

• Head: Is your head supported? Avoid forward head position.

• Shoulders: Are they level? Avoid leaning into one side.

• Pelvis: Keep a neutral pelvis, avoid slouching or extreme tilts.

• Legs: Uncross them and watch for unnatural foot placement or knee positions.

Stretch ideas:

• Seated or standing pelvic tilts

• Figure-4 stretch for hip mobility

• Gently reaching for your toes to stretch the spine and hamstrings

• Standing hip extensions in a lunge position

Even just a few minutes of stretching or a quick walk at a rest stop can make a big difference!

4. Take Time to Relax

Travel can be exciting but it can also be stressful. That stress often shows up in our bodies as muscle tension, especially in the neck, shoulders, back, and pelvic floor. Take a few moments each day (even while sitting on a plane or at the gate) to do a quick body scan and release tension where you find it.

Try this: Close your eyes, take 5 slow breaths, and relax your shoulders, jaw, and belly. Let your pelvic floor soften as you exhale.

Supporting your pelvic health while traveling doesn’t have to be complicated. With a few simple strategies, like drinking water, stretching, and managing stress, you can travel comfortably and reduce your risk of discomfort or flare-ups.

If travel consistently causes bladder urgency, constipation, or pelvic pain, don’t ignore it.

Our pelvic floor physical therapy experts are here to help you move, feel, and live better, no matter where life takes you!