Christmas, the Holidays, and Your Pelvic Floor: Supporting Your Body During a Busy Season

The Christmas and holiday season is often filled with celebration, connection, and tradition. It can also bring changes in routine, increased physical demands, travel, stress, and less time for rest—all of which can influence pelvic floor health.

Understanding how the holidays may affect your body can help you navigate the season with greater comfort and confidence.

Holiday stress and pelvic floor tension

Emotional and physical stress often leads to increased muscle tension throughout the body, including the pelvic floor. When these muscles remain tense or overactive, common symptoms may include:

• Pelvic pressure or heaviness

• Urinary urgency or leakage

• Discomfort with sitting or prolonged standing

• Pain with sexual activity

Intentional breathing, short movement breaks, and moments of relaxation throughout the day can help reduce pelvic floor tension and support healthy muscle coordination.

Changes in routine, digestion, and bowel health

Holiday meals, travel, and altered schedules can contribute to constipation. Straining with bowel movements increases downward pressure on the pelvic floor and may worsen symptoms such as prolapse, pain, or urinary issues.

Helpful strategies include:

• Maintaining adequate hydration

• Incorporating fiber-rich foods when possible

• Avoiding prolonged sitting or straining in the bathroom

• Using proper toileting posture to support pelvic floor relaxation

Supporting bowel health is an important—and often overlooked—part of pelvic floor care.

Physical demands during the holidays

From carrying luggage and gifts to lifting children or standing for extended periods while shopping or cooking, the holidays can place additional strain on the core and pelvic floor.

Protective strategies include:

• Exhaling during lifting or exertion

• Avoiding breath-holding

• Using gentle core engagement rather than bracing

• Taking rest breaks as needed

Proper pressure management helps reduce strain on healing or sensitive tissues.

Listening to your body during a demanding season

For individuals who are pregnant, postpartum, menopausal, or managing chronic pelvic symptoms, the holidays may amplify physical discomfort. Pain, leaking, or pelvic pressure are not symptoms that should be ignored or accepted as inevitable.

Prioritizing rest, modifying activities, and seeking appropriate care are important steps toward long-term pelvic health.

Pelvic floor physical therapy support during the holidays

Pelvic floor physical therapy can help address:

• Pelvic floor tension or weakness

• Bladder and bowel concerns

• Pain with intimacy

• Core and pressure management challenges

Treatment is individualized and focuses on restoring function, comfort, and confidence—allowing you to participate fully in daily and seasonal activities.

A season focused on care and balance

The holidays do not require perfection. Small, intentional choices to support your body can make a meaningful difference in how you feel—both now and into the new year.

If pelvic floor symptoms are affecting your comfort or quality of life this season, our team is here to help.