How to Manage Pelvic Pain During the Holidays: Tips for a Comfortable Season

Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

The holiday season is filled with joy, gatherings, and festive celebrations, but for those experiencing pelvic pain, it can also bring challenges. From travel discomfort to long periods of sitting at the dinner table, holiday activities may worsen symptoms. However, with the right strategies, you can enjoy the festivities while keeping pelvic pain at bay.

In this guide, we’ll share practical tips to help you manage pelvic pain over the holidays, so you can focus on making memories instead of discomfort.

1. Plan Ahead for Comfort

Holiday schedules can be packed with family visits, parties, and events, which can lead to prolonged sitting, standing, or rushing around. To prevent pelvic pain flare-ups, planning ahead is key:

• Pack a cushion or pelvic support pillow when traveling or sitting for long periods. It helps relieve pressure on the pelvic area.

• Plan time for exercise by setting aside moments in your day to move, stretch, or engage in pelvic floor exercises. Even five minutes can help reduce tension and keep symptoms at bay.

• Stay active with gentle stretching or pelvic floor exercises throughout the day. Incorporating a short walk or simple movements can ease discomfort.

• Avoid sitting for too long. If you’re at a holiday dinner or event, stand up and move around every 30 minutes.

2. Be Mindful of What You Eat

Holiday meals often include rich, heavy foods that may lead to bloating or constipation, both of which can exacerbate pelvic pain. Keep these tips in mind:

• Stay hydrated by drinking plenty of water, especially if indulging in salty or processed foods.

• Incorporate fiber-rich foods, such as fruits, vegetables, and whole grains, to keep your digestive system moving smoothly.

• Avoid triggers like caffeine, alcohol, and spicy foods if they tend to worsen your symptoms.

3. Practice Stress Management

The holidays can be a stressful time, and stress can have a direct impact on pelvic pain. To stay relaxed:

• Prioritize self-care by taking time to relax and unwind, whether it’s through meditation, a warm bath, or light yoga.

• Manage your schedule to avoid feeling overwhelmed. Saying “no” to certain events or activities can help reduce stress.

• Keep a journal to jot down thoughts, emotions, and stressors. Journaling can help you process stress, track triggers, and promote mental well-being.

• Deep breathing exercises can help relax your pelvic floor muscles and lower your overall stress levels.

4. Use Heat Therapy for Pain Relief

Heat is a great way to relax pelvic muscles and alleviate pain:

• Apply a heating pad to your lower abdomen or lower back for 15-20 minutes.

• Take a warm bath with Epsom salts to soothe tight muscles and promote relaxation.

5. Stay Consistent with Your Exercises

If you’re already working with a pelvic floor therapist, keep up with your exercise routine during the holidays. These exercises are designed to strengthen your pelvic muscles and reduce pain:

• Incorporate gentle stretches, such as child’s pose or pelvic tilts, into your daily routine.

• Engage in low-impact activities like walking or swimming to keep your muscles moving without straining them.

6. Don’t Hesitate to Ask for Help

The holidays can involve a lot of lifting, carrying, and standing for long periods of time. Whether it’s preparing a large meal or lifting heavy shopping bags, these activities can aggravate pelvic pain. Don’t be afraid to ask for help from family or friends to avoid overexerting yourself.

7. Consult Your Pelvic Health Specialist

If you’re worried about managing pelvic pain during the holidays, schedule a check-in with your pelvic health specialist. They can provide personalized advice and adjust your treatment plan to help you stay comfortable throughout the season.

Conclusion: Enjoy a Pain-Free Holiday Season

While pelvic pain can be a challenge, it doesn’t have to stop you from enjoying the holiday season. With a little planning and self-care, you can keep your symptoms under control and focus on what matters most – spending time with loved ones.

If you're looking for more personalized support, the team at Empower Your Pelvis is here to help. Contact us today to schedule a consultation and get started on your path to pelvic health.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)