How to Keep Things Moving Through the Holidays: A Pelvic Floor PT's Guide to Managing Constipation
- Gaia Women's PT and Wellness
- Dec 1, 2025
- 7 min read
The holidays are magical…until your digestive system decides to go on strike.
Between travel, disrupted routines, rich meals, and the general chaos of the season, constipation becomes an unwelcome holiday guest for so many people. As pelvic floor PTs, we see firsthand how much this impacts not just your comfort, but your pelvic health too.
So let's talk about it. Because December is Constipation Awareness Month, and if there's ever a time you need strategies for keeping things moving, it's now.
Why the Holidays Wreak Havoc on Your Gut
Your digestive system thrives on routine, and the holidays are basically the opposite of that. Everything that makes this season special also happens to make your bowels miserable.
Let's start with travel. New time zones, unfamiliar bathrooms, sitting for hours on planes or in cars—your gut isn’t a fan. And let's be honest, there's something about airport bathrooms with their aggressive automatic flushes and the feet of someone waiting outside your stall that makes your nervous system decidedly NOT in rest-and-digest mode. Many people unconsciously (and consciously!) avoid using public or unfamiliar bathrooms altogether, which trains your body to ignore the urge to go. Spoiler alert: this makes everything worse.
Then there's the complete demolition of your routine. You usually go at 7am with your coffee at home. Now you're eating breakfast at 10am, lunch at 3pm, dinner at 8pm, and your body has no idea what's happening. You're sleeping less, moving differently, and probably stressed about family dynamics or holiday logistics. All of this impacts your digestive rhythm in ways you might not even realize until you're on day three of nothing happening.
Let's talk about the food situation. The charcuterie board. The mac and cheese. The au gratin potatoes. The epic gingerbread cheesecake your cousin Ashley makes every Christmas Eve. It's all delicious and approximately zero percent of it has fiber. Holiday spreads are basically a digestive system's worst nightmare.
And can we address the hydration issue? You're drinking coffee in the morning, wine at dinner, maybe some festive cocktails in between…and water? The only water you’ve consumed may be the half glass you downed with two extra strength tylenol to eradicate your third headache this week. Dehydration is one of the biggest culprits behind holiday constipation, and it's sneaky because you feel like you're drinking plenty. It’s just not the right things.
Finally, despite feeling "busy" all the time during the holidays, you're probably moving less than usual. Holiday busyness often means sitting at dinner tables, in cars during long drives, on couches for movie marathons, and at more dinner tables. That's not exactly the kind of movement that promotes digestive motility.
Oh, and we haven't even mentioned the bathroom situation at your destination. The lack of privacy at your in-laws' house where the bathroom shares a wall with the kitchen. Great Aunt Stella's carpeted bathroom with the vintage padded toilet seat that feels weird. Your bowels take one look at this setup and decide to just... not. So you think you'll just hold it until you get home, which seems like a reasonable plan until you realize you're teaching your body to ignore its own signals.
Why Constipation Matters for Pelvic Floor Health
Here's what a lot of people don't realize: chronic straining from constipation is one of the biggest risk factors for pelvic floor dysfunction.
When you strain to have a bowel movement, you're putting excessive downward pressure on your pelvic floor. You're bearing down, holding your breath, and pushing hard, sometimes for several minutes. That's a lot of force on muscles and tissues that are meant to support your pelvic organs. Over time, this repeated straining can contribute to pelvic organ prolapse, hemorrhoids, and pelvic pain.
But constipation doesn't just affect your bowels. When your rectum is full of stool, it takes up space in your pelvis and puts pressure on your bladder. This can lead to urinary urgency, frequency, and leaking. We see this all the time—someone comes in struggling with bladder leakage, and when we address their chronic constipation, the leaking improves or even resolves completely. Your bowels and bladder are neighbors, and what affects one often affects the other.
And here's where things spiral: when you regularly ignore the urge to go (because you're traveling, the bathroom is awkward, or you're just too busy) your body eventually stops sending clear signals. Your rectum stretches to accommodate more stool, and the nerve signals that tell you "it's time to go" become less reliable. What starts as occasional holiday constipation can become chronic if you're consistently ignoring your body's cues.
Practical Strategies for Managing Constipation During the Holidays
The good news is that you don't have to just accept constipation as an inevitable part of holiday travel. With some planning and intentional strategies, you can support your digestive system through all the chaos.
Before you even leave home, start thinking about hydration. Don't wait until you're already in the car or at the airport. Begin increasing your water intake a day or two before you travel. Your body needs time to catch up, and starting hydrated makes a huge difference.
Pack strategically. Bring a refillable water bottle—this is non-negotiable. If it's not staring you in the face, you'll forget to drink. Toss in some magnesium supplements or electrolyte packets, which help draw water into your intestines and keep things moving. Fiber packets or supplements are your insurance policy for when Great Aunt Marge's holiday spread is ninety percent cheese and carbs. And here's one people don't think about: pack comfortable walking shoes. If your feet hurt, you won't move, and movement is essential for digestion.
Once you're traveling, the most important thing you can do is honor the urge when it comes. We know the bathroom situation isn't ideal. We know it's awkward. But when you feel the need to go, you need to go. Ignoring it teaches your body to stop sending the signal, and then you're stuck in a cycle where nothing wants to move because your body has learned you're not going to listen anyway.
If you're anxious about unfamiliar bathrooms (and who isn’t?) create your own sense of privacy. Bring headphones and listen to music or a podcast. It gives you something to focus on besides the fact that the bathroom shares a wall with where everyone is eating appetizers. Your pelvic floor needs to be relaxed for healthy bowel movements to happen, and it's really hard to relax when you're hyperaware of every sound.
Speaking of bathroom setup, posture matters more than you might think. If you can, elevate your feet while you're sitting on the toilet. This helps align your body into more of a squatting position, which is actually optimal for bowel movements. Pack a small foldable step stool if you want to be fancy about it, or just improvise with whatever's available—a small trash can, a stack of books, whatever works. Lean slightly forward, let your belly relax, and breathe. Don't hold your breath or bear down aggressively. Think "let go" rather than "push hard." And if nothing is happening after a few minutes, get up and try again later. Forcing it does more harm than good.
Throughout your trip, focus on balance. You don't have to skip the holiday foods you love, but try to add fiber where you can. Choose vegetables when they're offered. Opt for whole grains when available. And yes, we're going to say it: prunes work. It's old-school, but dried fruits and nuts are easy to pack and can provide a fiber rich snack in between less than ideal meals.
Hydration deserves its own paragraph because it's that important. For every cup of coffee or glass of wine, try to match it with a glass of water. Keep your water bottle visible and within reach at all times. Fill it at airport fountains, gas stations, your cousin's kitchen—anywhere you can. You'd be amazed how much of a difference consistent hydration makes.
And please, move your body intentionally. Take walks after meals. Do some gentle stretching in the morning. Volunteer to run to the store. Play with the kids. Take the stairs. Just get up and move throughout the day instead of melting into the couch. Movement stimulates your digestive system in ways that sitting simply doesn't.
When to Be Concerned
Occasional constipation during travel or the holidays is normal and expected. Your body is adjusting to changes, and usually things regulate once you're back to your routine.
But if you're experiencing severe pain or bloating, blood in your stool, or complete inability to pass gas, it's time to talk to a healthcare provider right away. Those can be signs of something more serious that needs medical attention.
And if constipation is a chronic issue for you—meaning it's happening regularly, not just during holiday travel—or if it's contributing to pelvic pain, pressure, heaviness, or other pelvic floor symptoms, pelvic floor physical therapy can help. We can assess your pelvic floor coordination, teach you proper bowel mechanics, address any muscle tension or dysfunction, and create a comprehensive plan that supports both your digestive and pelvic health.
The Bottom Line (Pun Intended)
You don't have to just "deal with" constipation during the holidays. Your gut doesn't have to be collateral damage in your travel plans. With a little planning, some strategic packing, and intentional daily habits, you can support your digestive health even while you're celebrating, traveling, and yes, indulging in all the cheesy goodness.
Your gut and your pelvic floor are connected. They work together, they affect each other, and taking care of both is part of taking care of you. So this holiday season, give your digestive system the support it needs. Your body—and especially your pelvic floor—will thank you.
Need help managing pelvic floor symptoms related to constipation or straining? We're here. Reach out to schedule an assessment, and let's create a plan that works for your body and your life.
Happy holidays—and happy pooping! 💩✨
If constipation is more than a festive inconvience, it might be time for you to get support. Schedule your evaluation at Gaia Women's PT today and get to the bottom of your poo problems.
