How the Holiday Hustle Impacts Your Pelvic Floor

Written By Julie Tarlow

I wouldn’t have believed that our body could be so affected by a holiday until I entered my motherhood era. The texts from my mom friends, looking for some advice to manage their symptoms from their pelvic floor therapist friend, are streaming in more frequently than usual.  I notice my own symptoms flaring this time of year as I try and keep it together while trying to make the magic happen for everyone around me.  I wish I could say I was immune to all, but the truth is, I’m not.

The holiday season is (often) a time of joy, togetherness, and celebration—but let’s be real, it can also bring a fair share of stress or even sadness. Your body (and mind) might feel the weight of the endless to-lists and social gatherings..  Maybe you are mourning what this season ‘should have looked like’ for you.

Your pelvic floor is a critical part of your core system that supports your bladder, bowel, and reproductive organs. What many people don’t realize is how stress can affect the pelvic floor, in the same way you may notice your shoulders scrunched and tight after a stressful day at work.

How Stress Affects Your Body

When you're stressed, your body enters "fight-or-flight" mode. This response, while helpful in emergencies, can wreak havoc if it becomes chronic. Stress can:

  • Tighten muscles throughout your body, including your pelvic floor.

  • Disrupt your breathing patterns, which are closely connected to pelvic floor function.

  • Increase symptoms like pelvic pain, urinary urgency, or bowel irregularities.

Stress doesn’t just sit in your mind—it plants itself in your body, and your pelvic floor is no exception.

The Pelvic Floor-Stress Connection

Think of your pelvic floor like a hammock supporting vital organs. When you’re calm, this “hammock” naturally contracts and relaxes to support healthy movement, bladder control, and posture. But stress can cause this muscle group to tighten or become overly active, leading to:

  • Pelvic Pain: Chronic stress can increase tension in the pelvic floor, causing discomfort or even sharp pain.

  • Incontinence: A tense pelvic floor may weaken its ability to fully support the bladder.

  • Digestive Issues: Stress can contribute to constipation, which places extra strain on the pelvic floor.

  • Sexual Dysfunction: Tight pelvic floor muscles may lead to discomfort during intimacy.

Signs Your Pelvic Floor Might Be Stressed Out

Here are some common signs that the holiday stress is affecting your pelvic floor:

  • A feeling of heaviness or pressure in the pelvic area.

  • Increased urinary urgency or leaks.

  • Pain or discomfort in your hips, lower back, or pelvis.

  • A sense of tightness or inability to relax.

Tips to Keep Your Pelvic Floor Happy This December

Here are a few simple strategies to reduce stress and support your pelvic health:

  1. Practice Belly Breathing

    • Deep, diaphragmatic breathing helps calm your nervous system and relaxes your pelvic floor.

    • Try this: Sit quietly, inhale deeply into your belly, then exhale slowly. Repeat for a few minutes.

  2. Take Movement Breaks

    • Sitting for long periods (hello, holiday travel or binge-watching movies) can stiffen your pelvic floor.

    • Stand up, stretch, or take a quick walk to keep your muscles active and relaxed.

  3. Don’t Skimp on Self-Care

    • Prioritize “you time,” even if it’s just 10 minutes for a warm bath or meditation.

  4. Be Mindful of Your Bathroom Habits

    • Avoid “just in case” bathroom trips or straining on the toilet. Both can stress your pelvic floor.

  5. Stay Hydrated

    • Staying hydrated prevents bladder irritation and constipation.  Opt for some water before the egg nog. 

  6. Consider what you’re eating

    • For some, chocolate and artificial sweeteners (along with caffeine and alcohol) are bladder irritants. Add in some fiber-rich options like fruits, nuts, and whole grains that support digestion and bowel regularity.

  7. Stretch It Out

    • Gentle stretches like child’s pose or pelvic tilts can help release tension and improve pelvic floor mobility.

When to Seek Help

If you’re noticing consistent pelvic pain, leaks, or discomfort during the holidays (or anytime), don’t brush it off. Pelvic floor therapy can help address these issues and restore your quality of life. At Core Confidence Pelvic Health, I’ll help you understand what your body is telling you and teach you tools to manage symptoms, reduce tension, and feel more at ease—even during busy seasons. Let’s connect!  Schedule a phone consultation now to get started in the new year!


Julie Tarlow