Why Holiday Stress Can Make Your Pelvic Floor Tighter and What Can Help

Key Highlights:

• The busy holiday season can put extra strain on your pelvic floor, leading to discomfort, tightness, or heaviness.

• Feeling a little tension or pressure in your lower belly, hips, or pelvis is common during this time, but it’s not something that should be considered normal.

• You may notice changes such as bladder urgency or leaking, or bowel changes like constipation or straining. These are signals from your body, letting you know something may need additional support.

• Simple habits can make a big difference: staying hydrated, eating plenty of fibre-rich foods, and moving gently throughout the day helps your bowel and bladder health, and as a result your pelvic floor too.

• Taking moments to breathe, move gently, and keep to your usual bathroom routine can help your pelvic floor stay relaxed and comfortable.

• If discomfort or symptoms persist, a women’s health physiotherapist can help you understand what’s happening, why it’s happening, and provide guidance and treatment to support you.

The holidays are meant to be a time of connection, celebration, and enjoying good food with the people you love. But they often come with full calendars, long to‑do lists, travel, disrupted routines, and a fair bit of pressure to make everything feel “just right”. All of that can affect your body in ways you might not expect, including how your pelvic floor responds and how your bowel and bladder behave - cue constipation.

Your pelvic floor muscles work quietly in the background, supporting your bladder, bowel, and uterus. When life gets busy, stressful, or out of routine, these muscles can tighten up, kind of like how we clench our jaw when stressed, your pelvic floor muscles can do the same.

You might notice discomfort, a sense of tension, heaviness, or changes in bladder or bowel habits. Feeling a bit uncomfortable through your hips, lower belly, or pelvis during this time of year is more common than you think, but it’s not something that should be considered normal or just put up with.

Understanding why this happens, and knowing how to support your body through it, can help you enjoy the season with more ease and comfort.

How Stress Affects Your Pelvic Floor

1. Stress puts your body on high alert.

The holidays are meant to be joyful, but they’re often busy too. Between shopping, hosting, travel, and trying to fit everything in, your body doesn’t always get the chance to slow down. When life feels rushed, your nervous system can stay in a protective, alert state, and muscles naturally hold more tension. That includes the pelvic floor.

Even small things, like standing in long lines or rushing between plans, can quietly add up.

2. When routines change, tension can hang around.

Late nights, irregular meals, and less movement can throw your usual rhythm off. Without your normal cues to rest and reset, your body may struggle to fully relax. Over time, this can show up as tightness, discomfort, or a feeling of being constantly “switched on,” even when you’re trying to unwind.

Changes in food and hydration can also affect digestion, and constipation can increase pressure and strain on the pelvic floor.

3. You might notice discomfort or heaviness.

Tight pelvic floor muscles can create sensations of heaviness, pressure, urgency, or discomfort. You may notice this more when standing for long periods at gatherings, bending to wrap presents, or moving through busy days without much rest.

Signs Your Pelvic Floor Might Be Feeling Stressed

Here are some signs that your pelvic floor muscles might be responding to 

stress or holiday routine changes:

• Tension in your lower belly, hips, or pelvis

• Feeling like you have to rush to the bathroom or having sensations that you need too

• Straining during bowel motions with or without constipation

• Difficulty relaxing your pelvic area even at rest

• Clenching your jaw - yes there is a relationship between them!

These feelings are signals from your body, not a failure or something you “should just deal with”. There are many ways to support your pelvic floor so it feels more comfortable and relaxed.

Gentle, Practical Ways to Support Your Pelvic Floor During the Holidays

Here are simple, effective strategies that support both your pelvic floor and your overall wellbeing:

1. Breathe and take time for yourself each day.

   Taking slow, mindful breaths helps calm your nervous system and encourages your pelvic floor muscles to lengthen.

   
   

   Belly breathing, where your lower belly moves outward as you inhale and gently draws in as you exhale, can help your body shift from tension to relaxation.

   Even a few quiet minutes of relaxing activities, like stretching, sipping a cup of tea, or journaling, can help your pelvic floor muscles let go of tension.

   
   

2. Stay hydrated. 

   Staying well hydrated plays a big role in pelvic floor health, especially during the holidays.

   When you are dehydrated, stools can become harder and more difficult to pass. Straining to open your bowels places extra pressure on your pelvic floor muscles, which can increase tension and discomfort.

   
   

   

   
   

   Keeping a water bottle nearby can help, particularly when travelling, flying, or spending time in hot weather. During the festive season, it is also common to drink more tea, coffee, or alcohol. These drinks can be dehydrating as well as irritate the bladder, so it helps to balance them with regular water intake.

   
   

   It can be tempting to drink less water to avoid frequent bathroom trips during social events, but staying hydrated is important for digestion, muscle function, and overall pelvic comfort. Also, sometimes more water is what is needed to stop bladder irritation so this could have a reverse effect. 

   
   

   Let’s face it, between the heat and the sweat, staying hydrated in an Aussie summer isn’t optional. Our bodies, and yes, our bowel and bladder will thank us.

   
   

3. Eat fibre-rich foods.

   Christmas food and drinks are often one of the best parts of the holiday season. Rich meals, sweet treats, and festive grazing are part of the fun. However, changes in diet and routine can sometimes lead to constipation, which places extra pressure on your pelvic floor region.

   
   

   Including fibre-rich foods such as fruits, vegetables, whole grains, beans, and nuts helps keep your bowels moving smoothly and reduces strain on the pelvic floor. You do not need to avoid festive foods altogether. Instead, aim for balance by pairing indulgent meals with plenty of fresh produce throughout the day.

   
   

4. Stay active and take regular breaks when needed.

   Holiday schedules often disrupt usual exercise routines, but finding small ways to move can still support pelvic floor health.

   
   

   Gentle movement throughout the day helps your muscles stay supple, supports circulation, and reduces tension in the pelvic floor. It does not need to be structured exercise or a full workout to be helpful.

   
   

   Even short walks, light stretches, or getting up during brief breaks from sitting can make a real difference. If you are travelling, sitting for long periods in the car or on a plane can lead to stiffness and pressure in the pelvic area. Try to stand up regularly on flights, or stop during long car journeys to walk around. Simple movements like pelvic tilts or gentle marching on the spot while seated can also help.

   
   

   A short walk after meals, gentle stretching while watching holiday movies, or moving around while chatting with family all count.

   
   

5. Stick to your bathroom routine.

   When your body signals it’s time to go, try not to delay it. Holding on can increase tension and make it harder for the pelvic floor to relax later and your bowel motion harder to pass as a result.

   
   

   Give yourself time in the bathroom, breathe, and avoid rushing. Relaxed, unhurried habits reduce unnecessary strain.

   
   

6. Know when to reach out for support.

   Sometimes, despite your best efforts, pelvic floor symptoms can still arise during busy or stressful periods. If you notice symptoms such as heaviness, leaking, constipation, or pelvic pain that do not ease after the holidays, it may be time to seek support.

   
   

   A women’s health physiotherapist can help you understand what is happening in your body and guide you towards feeling more comfortable and confident again. Early support often leads to better outcomes and a smoother recovery.

You Deserve to Enjoy the Holidays Without Pelvic Floor Discomfort

The holidays should be about connection, joy, and rest, not discomfort. When you take small, consistent steps like staying hydrated, moving regularly, breathing mindfully, and listening to your body’s needs, you can support your pelvic floor and manage stress more effectively.

Remember that tension in your body can be a sign your system is overloaded, and your body will feel better when given space to relax and reset.

At Women’s Health Hub, we understand the unique challenges women face when routines change and stress levels rise. Our team provides personalised, evidence-based care to support pelvic health, whether you are addressing ongoing symptoms or simply checking in after the holidays to prevent setbacks.

If you feel ready to seek guidance, we are here to support you.

Book A Consultation With Us