https://www.lavenderrootspt.com/blog daily 0.75 2026-06-11 https://www.lavenderrootspt.com/blog/healthy-travel-tips-how-to-feel-your-best-while-away-from-home monthly 0.5 2026-06-11 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/490cbc91-9c88-4efe-9a9f-5e8e6c92646e/IMG_0245.JPG Pelvic Floor PT Blog - Healthy Travel Tips: How to Feel Your Best While Away From Home - Make it stand out As the school year wraps up and summer travel ramps up, many of us are looking forward to vacations, weddings, family visits, and weekend getaways. For my family, it feels like everyone decided to get married this spring. We're traveling for three weddings this month alone! While travel can be exciting and restorative, it can also throw a wrench into the routines that help us feel our best. One of the topics that frequently comes up with my patients is how difficult it can be to manage symptoms while traveling. Whether you're dealing with pelvic floor dysfunction, low back pain, constipation, or simply feeling run down, stepping outside of your normal routine can have a noticeable impact on your body. Travel often disrupts our hydration habits, nutrition, sleep schedules, and exercise routines, all of which play a significant role in how we feel day to day. The good news? You don't need a perfect routine to stay healthy while traveling. A few simple strategies can help you maintain your energy, support your recovery, and enjoy your trip more. Here are the four habits I prioritize whenever I'm on the road. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/f2be5b8b-a189-4a9a-9a2c-805a99fc7afd/IMG_0373.JPG Pelvic Floor PT Blog - Healthy Travel Tips: How to Feel Your Best While Away From Home If you know me, you know I'm rarely seen without a water bottle in hand. Hydration is one of the simplest and most effective ways to support your body while traveling. Air travel, changes in routine, increased activity levels, and even warmer weather can all contribute to dehydration. For many people, inadequate hydration is also a major contributor to the dreaded "travel bowel" - constipation that seems to appear the moment you leave home. I generally recommend aiming for at least 90 ounces of water per day, though your needs may vary based on your body size, activity level, and environment. If you're flying, make hydration a priority before, during, and after your flight. A simple tip: bring a reusable water bottle everywhere you go. Having water readily available makes it much easier to stay consistent throughout the day. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/26df712f-1fb5-40d7-9ddc-5a7daac6de4a/IMG_5228.jpeg Pelvic Floor PT Blog - Healthy Travel Tips: How to Feel Your Best While Away From Home One of the best parts of traveling is experiencing new foods and local restaurants. I love trying dishes that I can't get at home, and I don't believe vacations should be spent obsessing over every meal. That said, it's easy to go several days without eating enough fruits, vegetables, protein, or fiber, and your body will often let you know. My personal strategy is to focus on nutrient-dense choices earlier in the day. I try to include fruits, vegetables, and protein at breakfast and lunch so I can enjoy dinner with more flexibility. If I'm staying somewhere for several days, I'll often stop at a grocery store shortly after arriving to pick up produce, yogurt, protein-rich snacks, and other easy staples. You don't need to eat perfectly on vacation, but continuing to prioritize fiber and protein can help support digestion, energy levels, recovery, and satiety. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/3e627fae-2719-433a-8ca2-87f58abcc309/IMG_4976.jpeg Pelvic Floor PT Blog - Healthy Travel Tips: How to Feel Your Best While Away From Home Travel and sleep don't always go hand in hand. Between early flights, time zone changes, late dinners, and packed itineraries, getting quality sleep can be challenging. However, sleep remains one of the most powerful recovery tools available to us. While your schedule may not be perfect, aim for consistency whenever possible. Try to maintain a similar bedtime and wake time, limit excessive sleep deprivation, and listen to your body's cues. If you feel unusually sore, fatigued, irritable, or symptomatic during a trip, the answer might not be another cup of coffee or a tougher workout, it might simply be more sleep. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/f02f5abc-c157-46f5-a247-ffd50d4bef72/IMG_5685.JPG Pelvic Floor PT Blog - Healthy Travel Tips: How to Feel Your Best While Away From Home As I often tell my patients, exercise is medicine. Your regular workout routine may not be realistic while traveling, and that's okay. Movement doesn't have to look exactly the same as it does at home to provide benefits. Travel can actually create opportunities to move in new and enjoyable ways. Consider: Exploring a city on foot Going for a morning run in a new neighborhood Visiting a local gym or fitness studio Walking to restaurants or attractions when possible Taking advantage of hotel fitness facilities Incorporating short bodyweight workouts into your day Rather than focusing on what you're missing, focus on the movement opportunities available to you. A little movement often goes a long way toward helping your body feel better. https://www.lavenderrootspt.com/blog/decreasing-pelvic-floor-tension monthly 0.5 2025-12-05 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764892822261-NO418VU2POGBFXXB3TM5/unsplash-image-NTyBbu66_SI.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764892931004-JFCTE315LNVTK3UPF5BO/unsplash-image-6KkYYqTEDwQ.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764892974106-1BI3200S8DEQJZ5OKCTF/unsplash-image-xMNel_otvWs.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - Breathing! Our pelvic floor muscles are directly connected to the function of our diaphragm through the core canister. (If you want to dive more deeply into this, check out this blog post I wrote: What Does Breathing Have to Do with the Pelvic Floor?) When we inhale, we should get natural elongation and expansion of our abdominal and pelvic floor muscles. This lengthening allows them to release tension, just like if you were to stretch your hamstrings. By focusing on deep diaphragmatic (or belly) breathing, and visualizing breathing down into your holes (I know, a fun visual ), you should be able to feel a slight release of tension. Diaphragmatic breathing also stimulates the parasympathetic nervous system, which is our “rest and digest” system, so it can help calm our whole body of stress. I like to practice this at night to help me wind down before bed. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764893121700-YZVBSDHPX5X9WTSSEEU9/unsplash-image-rOn57CBgyMo.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764893171906-QBZQ071FPFVK4B4RJ38V/unsplash-image-eSbkCNZKTng.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - Stop clenching! It is amazing how many people are walking around constantly clenching their glutes and/or abs. This also results in squeezing of the pelvic floor muscles, and when any muscle is contracted for too long, it is going to become unhappy. Remember our muscles are supposed to be relaxed when we aren’t actively using them. So if you are standing or sitting around, unclench that butt and stop sucking in that tummy. Sometimes doing contract/relax cycles can help you to feel that release if you have trouble telling if you are squeezing or not. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/1764893353963-5SR13KWG7HQWTKTRFB3J/unsplash-image-nTZOILVZuOg.jpg Pelvic Floor PT Blog - Decreasing Pelvic Floor Tension - And lastly, practice healthy lifestyle habits. How you eat, sleep, and hydrate are going to affect your entire well-being, and that does translate to the pelvic floor muscles. Getting enough sleep, water, and ensuring a nutritious diet are things I always bring up with patients because these may be the first things to go out the window when life gets hectic. However, these should be priority areas that you make time for regardless, and that will trickle down to positive outcomes in other areas of your life. https://www.lavenderrootspt.com/blog/return-to-running-postpartum monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/fbb30d77-bcaa-46de-a367-413a3875f74d/IMG_0809.JPG Pelvic Floor PT Blog - Return to Running Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lavenderrootspt.com/blog/why-you-should-do-pelvic-floor-pt-before-having-a-baby monthly 0.5 2025-08-05 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/dcfe321b-5ccd-425c-a306-2f0f8d8ee3ca/LAVENDERROOTS-70.jpg Pelvic Floor PT Blog - Why You Should Do Pelvic Floor PT Before Having a Baby https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/971cd174-9562-479d-b45a-f5654a9c0ec2/IMG_3941.jpeg Pelvic Floor PT Blog - Why You Should Do Pelvic Floor PT Before Having a Baby - Child’s Pose Start on hands and knees and relax your hips back towards your heels. If you need more space for your belly, prop up pillows under your chest and under your hips. Focus on deep breathing and relaxing into this position. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/3f2cbcfe-bcb3-4a89-a20a-71bfa1970e86/IMG_3945.jpeg Pelvic Floor PT Blog - Why You Should Do Pelvic Floor PT Before Having a Baby - Happy Baby Lie on your back and grab either under your knees or your feet. Focus on relaxing your hips and taking deep belly breaths. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/68814ce8-6a6a-4d45-a708-54496a76a033/IMG_3942.jpeg Pelvic Floor PT Blog - Why You Should Do Pelvic Floor PT Before Having a Baby - Deep Yogi Squat Start with your feet in a wide stance, and sink down into a deep squat. You can hold onto a table or relax your upper body on a couch/bed if that is more comfortable for you. You should feel a stretch in your inner hips, and focus on taking deep breaths here. https://www.lavenderrootspt.com/blog/out-of-network-provider-why-i-choose-a-cash-based-model monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/0d66fb2f-daa9-4b1a-8159-99088ddf4ca7/LAVENDERROOTS-62.jpg Pelvic Floor PT Blog - Out-of-Network Provider: Why I Choose a Cash-Based Model - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.lavenderrootspt.com/blog/dry-needling-a-powerful-tool-for-pain-relief-and-muscle-reset monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/67d9dc57-c992-42da-ba7c-8df1bece187d/LAVENDERROOTS-56.jpg Pelvic Floor PT Blog - Dry Needling: A Powerful Tool for Pain Relief and Muscle Reset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/b85bcc98-c165-455c-ae21-3c9172ee3cea/LAVENDERROOTS-57.jpg Pelvic Floor PT Blog - Dry Needling: A Powerful Tool for Pain Relief and Muscle Reset Who Benefits From Dry Needling? Dry needling is used to stimulate change in a dysfunctional muscle, which can mean many things. Is the muscle overly tight and contracted? Is it underactive and not pulling its weight? Dry needling can help in both scenarios. For example, if I have a patient with low back pain due to underactive deep stabilizer muscles and overactive paraspinals, I might needle the paraspinals to reduce their activity, and then use needles with electrical stimulation on the multifidi (the deep core muscles along the spine) to activate and strengthen them. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/c14369f6-89bd-4ff3-8701-3c370acf7167/LAVENDERROOTS-150.jpg Pelvic Floor PT Blog - Dry Needling: A Powerful Tool for Pain Relief and Muscle Reset What Happens After a Dry Needling Treatment? Movement! Dry needling acts as a “reset” for the muscle, but it’s what we do after that truly matters. We need to reinforce proper muscle activation and reload the body with movement and strength training to ensure lasting change. https://www.lavenderrootspt.com/blog/breathingandpelvicfloor monthly 0.5 2025-05-25 https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/af837ef5-a1d1-44e7-bd74-5cb706873b3b/LAVENDERROOTS-121.jpg Pelvic Floor PT Blog - What Does Breathing Have to Do with the Pelvic Floor? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/c171ebd3-7c85-4e58-afb6-8b67b288523e/core+canister.jpg Pelvic Floor PT Blog - What Does Breathing Have to Do with the Pelvic Floor? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679cf39f6d9c47222502a1a3/dd6963c3-6e3a-458d-aaea-510b7ed97a75/652ef164332d562a3fc6d03c_Pressure+Mechanics.+copyright+Activcore.jpg Pelvic Floor PT Blog - What Does Breathing Have to Do with the Pelvic Floor? 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