Managing Prolapse While Traveling: 6 Game-Changing Tips for Comfort

Whether you're flying cross-country to visit family or driving a few hours for a holiday weekend, travel can be uniquely challenging when you’re living with pelvic organ prolapse (POP). The long periods of sitting, lifting luggage, lack of routine, and unfamiliar bathrooms all add up to more symptoms, more discomfort, and sometimes—more anxiety.

But here’s the good news: with the right tools and planning, you can travel confidently and comfortably. These six practical strategies are based on what works in real life—not idealized advice from someone who’s never experienced prolapse.

1. Compression Support You Can Actually Wear All Day

Travel days often mean sitting for long periods, which can increase that dreaded feeling of heaviness. A pelvic floor support garment can make a huge difference by providing gentle lift and compression where you need it most.

What to look for:

• Breathable, moisture-wicking fabric (because long wear matters)
• Targeted support, not just general compression
• Something discreet under travel clothes

2. Move Every Hour (Even if It’s Awkward)

Whether you’re on a plane, train, or in the passenger seat, set a timer to get up and move every 45–60 minutes. Movement helps improve circulation, reduce pelvic congestion, and ease muscle tension.

Mini movement ideas:

• Standing pelvic tilts
• Gentle hip circles
• Calf raises and ankle pumps

Don’t worry about looking strange—your body’s comfort is worth a few odd glances.

3. Hydrate Strategically

You might be tempted to cut back on fluids to avoid bathroom stops, but dehydration actually worsens pelvic symptoms and constipation, which is a big trigger for prolapse flare-ups.

Instead:

• Sip water consistently throughout the day
• Choose a water bottle that fits in your bag and cup holder
• Avoid carbonated or high-caffeine drinks that irritate the bladder

And even though you may be tempted, avoid the "just in case" pee. As Dr. Ashley Castellanos explains, "it can train the bladder to signal urgency even when it’s not actually full. That 'just in case' pee actually encourages your bladder to send the signal to go at lower and lower volumes."

Pro tip: bring a small pouch with bladder-friendly herbal teas for when you need a warm, soothing option.

4. Use a Travel Stool (Yes, Really)

Public toilets rarely give you optimal positioning for bowel movements. A foldable travel stool can help you mimic the squat position that supports your pelvic floor.

Pair that with a simple routine to relax your pelvic floor (inhale deeply, exhale slowly) and you’re much more likely to avoid straining.

5. Plan Your Packing With POP in Mind

Lifting and carrying can be major symptom triggers. Choose:

• A rolling suitcase with four wheels (not two)
• Smaller, stackable bags instead of one heavy one
• A backpack over a shoulder tote (better weight distribution)
  

Holding kids on your hip or carrying a heavy tote bag on one shoulder throws off your alignment and puts unnecessary strain on your pelvic floor. “I remember the first time I swapped my shoulder bag for a backpack—it was such a small change, but I felt the difference almost immediately,” says Lauren, our founder. “My posture improved, my symptoms eased up, and I wasn’t ending the day feeling completely depleted.”

A structured baby carrier that distributes weight evenly across your back can also make a big difference, especially during travel days when you're on the move more than usual.

And if you’re traveling with little kids? Delegate. Your health matters, too.

6. Give Yourself Grace

This one’s not as tangible—but maybe the most important. Prolapse can make travel feel stressful or unpredictable, especially during the holidays when emotions run high.

You’re not failing if your body feels different or needs support. You’re managing a complex health condition with courage, adaptability, and wisdom.

And that deserves recognition.

Before You Go: What to Pack in Your POP Travel Kit

Here are a few helpful additions to make travel smoother:

• Hem Support Wear garment (our bundles are great for travel so you never have to miss a day of support)
  
• Reusable heating pad or rice sock
• Bladder-friendly snacks (low sugar, low caffeine)
• Pelvic health symptom tracker to track symptoms

Final Thoughts

Traveling with prolapse isn’t always easy—but with the right strategies, it is possible to feel more like yourself and enjoy the moments that matter. Whether you're heading to a family gathering or squeezing in one last getaway before year-end, your body deserves care, support, and compassion.

You’ve got this—and we’ve got you.

About the Hem Support Wear Team

Meet Cristin, Lauren, and Alexa: a small, mission-driven team passionate about helping women feel supported, seen, and strong—especially when it comes to pelvic health. Hem was founded by Lauren Fleming, whose personal journey with prolapse sparked a mission to make healing feel less lonely and a whole lot more empowering.

**Medical Disclaimer: This post is intended to provide information and resources only. This post or any of the information contained within should not be used as a substitute for professional diagnosis, treatment, or advice. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your healthcare, conditions, and recommended treatment.