’Tis The Season To Be Busy

How Christmas Routines Affect Your Pelvic Floor — And How To Support It

Lauren Neill, Women's, Men's and Pelvic Health Physiotherapist at Women's Health Physio Mackay

Christmas is a wonderful time of year, but it’s also one of the biggest disruptions to our usual routines. Long days, late nights, travel, hosting, extra lifting, more sitting, and less structure can all take a quiet toll on the body. And one area that often feels the impact, without us realising, is the pelvic floor.

The pelvic floor is a group of muscles that supports the bladder, bowel, and pelvic organs, and works closely with breathing, posture, and movement. It responds not just to exercise, but to everyday life. During the festive season, however, everyday life looks a little different.

Travel is a big one. Long car trips to see family, flights, or hours sitting around a table can leave the body stiff and compressed. Many people also change their toilet habits over the holidays; maybe holding on longer in the car, going “just in case,” or delaying trips to the toilet while busy or travelling. These small changes can increase pressure on the pelvic floor and contribute to symptoms like bladder urgency, leaks, constipation, or a feeling of pelvic heaviness.

Food and drink choices often shift at this time of year too, which can quietly affect bowel health. Richer foods, less fibre, more alcohol, and not drinking enough water, (especially in the summer heat) can leave the bowels sluggish and stools firmer than usual. When constipation creeps in, straining becomes more likely, increasing downward pressure through the pelvic floor. Supporting bowel health with regular fluids, fibre-rich foods, and responding to natural urges can help keep everything moving more comfortably.

Christmas also involves more lifting than we often realise. Eskies, suitcases, kids, prams, shopping bags, and rearranging furniture for guests all place extra load through the body. When we rush or hold our breath while lifting, pressure increases downwards onto the pelvic floor; particularly if it’s already fatigued or tense.

Add to that the mental load of organising celebrations, caring for others, and keeping everything running smoothly, and it’s no surprise many women feel uncomfortable, sore, or “not quite right” by the end of the festive period.

The good news is that a little awareness goes a long way. Simple habits can help protect your pelvic floor over the holidays. Staying well hydrated supports bladder and bowel health. Taking regular movement breaks during long drives or days of sitting helps reduce stiffness and pressure. Exhaling when you lift, rather than holding your breath, can significantly reduce strain on the pelvic floor. Gentle movement like walking, swimming, stretching, or short resets between events helps your body feel supported rather than overwhelmed.

It’s also important to listen to your body. If you notice new symptoms like leaking, urgency, heaviness, or discomfort, that’s not your body “failing;” it’s communicating. The festive season often highlights issues that have been quietly present under the surface.

As the year wraps up, remember that looking after your pelvic floor isn’t about restriction or perfection. It’s about support. Supporting your body so you can enjoy the festive season with comfort, confidence, and energy — and head into the new year feeling more connected to your body, not at odds with it.

Because Christmas memories are best made when your body feels looked after too.

Pelvic Floor-Friendly Festive Tips1
• Exhale when lifting eskies, kids or suitcases -avoid breath holding.
• Drink water regularly, especially in the summer-heat.
• Include fiber-rich foods tokeep.bowels.moving-comfortably.
•Take movement breaks.on long drives.or travel days.
• Avoid excessive 'just in case' toilet trips.1
• Add gentle movement-like walking, swimming, orstretching.between events.

Lauren Neill
Women's, Men's and Pelvic Health Physiotherapist at Women's Health Physio Mackay

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