Travel Hacks for Your Pelvic Floor
There’s something exciting about getting out of your comfort zone. New cultures, new experiences, new foods.
But we have all experienced the down sides of newness and long travel days - how real jet lag is, how it can wreak havoc on the GI system, and how it can provoke pesky pain.
Got any travel plans coming up this year?
I’m sharing tips on keeping you and your pelvic floor happy and regular while traveling.
Consider me your 5 foot 1 pelvic floor fairy.
Hydrate
Dehydration impacts constipation and urinary leakage (yes, even leakage).
We often decrease water intake when traveling and on the go. It’s helpful to keep a water bottle with you during the day. Aim for approximately half your body weight in ounces.
If traveling where you need to be thoughtful of where your water comes from you may want to invest in filtering water bottle. I like this one.
Staying Regular
Remember that you can go once a day and still be constipated. Aim for bowel movements that are pain-free with limited effort. Here are some ideas to help keep things moving.
Warm Beverage - Beginning your day with a warm beverage wakes up your metabolism
Potty Positioning - Travel squatty potty or DIY it. If you know then you know! Pooping positioning makes a difference, and hotel bathrooms are usually not ideal. Place toilet paper rolls, your carry-on suitcase, or the trash can under your feet to allow for easier exit.
Abdominal Massage - This massage can be really helpful with establishing a bowel routine while traveling and can be done from the comfort of your hotel bed.
Probiotics - Your usual gut biome is going to be changed due to the different foods when traveling. Probiotics can help. I brought with me on my trip to Asia…along with a pharmacy worth of digestive relief, jic
Pain
Travel days mean a lot of sitting and small spaces.
Ever experience foot swelling on a long plane ride? This happened to me for the first time on the 12-hour connecting flight to Bangkok via Doha. Light compression socks did nothing. What worked were ankle pumps, ankle circles, and self massage to my calves.
Move every 30-60mins when possible. You know your girl is that shameless person hanging out in a deep squat at the back of the plane
Low back and/or pelvic pain? Click here for a quick video on tips/movements to reduce pain on the airplane or car rides.
Misc Hacks 4 U
Heavy purses are not great for all day wear. They cause neck and shoulder pain, mess with your posture, and can irritate pelvic pain. Consider cross body bags or waist packs. I’ve been loving mine and wear it multiple different ways.
Mindfulness apps or breathwork practices - No plans go perfectly. Travel stress can include last minute cancellations, delays, etc. That’s why it’s so important to reduce stress
What are your travel hacks? Reply to this and let me know!
Lots of love from South East Asia,