The holiday season is filled with joy, gatherings, and traditions — but it can also bring extra stress, busy schedules, and changes to your routine that can take a toll on your body, including your pelvic floor. Whether you’re celebrating Christmas, Hanukkah, or simply enjoying the season, it’s possible to stay grounded and keep your pelvic health on track without missing out on the fun.

At Rhode Island Pelvic Wellness, we help patients find balance during busy times of year, so they can enjoy the holidays feeling comfortable, confident, and connected to their bodies.

1. Keep Breathing (Really!)

When life gets hectic, our breath tends to get shallow. This can create tension through the diaphragm and pelvic floor, leading to feelings of tightness, pressure, or even increased leakage.
Try taking a few minutes each day to practice deep diaphragmatic breathing. Place one hand on your chest and one on your belly. As you inhale, let your belly rise and feel your ribs expand gently. On the exhale, feel your body soften and release. Even a few mindful breaths can reset your nervous system and support pelvic relaxation.

2. Don’t Skip Hydration

With coffee runs, holiday cocktails, and chilly weather, water often gets forgotten. But staying hydrated helps regulate bowel and bladder function, reduces constipation, and keeps your pelvic tissues healthy.
Try keeping a water bottle nearby and sip consistently throughout the day. If plain water feels boring, add some fruit or herbs for flavor.

3. Prioritize Bathroom Breaks

Holiday travel, long shopping trips, or back-to-back gatherings can lead to “just in case” peeing or holding it too long — both of which can irritate your bladder and pelvic floor. Aim to go every 2–4 hours, and don’t rush or strain. Taking time for mindful bathroom habits supports both comfort and control.

4. Keep Moving

The holidays often mean more sitting — long car rides, cozy movie nights, or office parties. Gentle movement like walking, stretching, or light exercise keeps circulation flowing and prevents pelvic tension from building up. Even short movement breaks can make a big difference in how your body feels.

5. Give Yourself Grace

Your pelvic floor health is part of your whole-body wellbeing, and the holidays can be a time of emotional ups and downs. Stress, fatigue, or changes in routine can temporarily affect symptoms like leakage, pain, or urgency. That’s okay. Progress isn’t lost — it’s just a reminder to slow down, rest, and return to the basics that support your body best.

Let’s Work Together

At Rhode Island Pelvic Wellness, we understand that health doesn’t take a holiday. Our approach focuses on realistic strategies that fit your lifestyle, so you can enjoy this season feeling your best. Whether you’re managing symptoms or working on prevention, we’re here to help you stay consistent, supported, and confident in your care.

Want to learn more about who we are and how we can support you? Meet our team and approach here.

Have questions about pelvic floor therapy or what to expect? Visit our FAQ page for helpful answers.

Ready to start the new year feeling stronger and more balanced? Explore our services to see how we can help you reach your pelvic health goals.

How to Keep Your Pelvic Floor Healthy During the Holidays