Back-to-School Stress: Tips for Pelvic Health

By Heather Evans - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

The back-to-school season is here, and let’s be honest—this year is looking quite different. With online classes, hybrid schedules, and plans that could change at a moment's notice, it's safe to say that this school year might be extra stressful for everyone. One thing that remains constant, however, is the need to take care of our pelvic health. Here are a few practical tips to help you manage your pelvic floor health amidst the chaos.

1. Stay Hydrated (Yes, Even If You Need That Extra Coffee)

We get it—handling school at home might have you reaching for that extra cup of coffee. While coffee can provide that much-needed energy boost, remember that it is also a bladder irritant. This means it can increase the urge to urinate, cause more frequent trips to the bathroom, and even lead to leakage. Cutting back on coffee may not be realistic for everyone, so balance is key!

Try starting your day with a glass of water before your coffee to help rehydrate your body after a night’s sleep. As you sip on your coffee, continue to drink water to dilute its effects on your bladder. Keep water nearby throughout the day for you and your kids to stay hydrated and keep energy levels up.

2. Breathe to Relieve Stress

With kids at home navigating online school, stress levels can skyrocket. A simple yet effective way to manage this stress is through deep breathing exercises. Here’s a technique that can help (and is great to teach your kids too!):

• Inhale slowly through your nose for 2 seconds, focusing on expanding your abdomen rather than your chest.

• Exhale through your mouth even slower, for 2-4 seconds.

• Repeat until you feel your body start to release tension.

When stress triggers our "fight or flight" response, it becomes harder for us to think clearly and make decisions. Taking a few moments to breathe deeply can help reset your body and mind, allowing you to approach stressful situations with a calmer, more focused mindset.

3. Relax Your Pelvic Floor

When we’re stressed, it's common to subconsciously clench our pelvic floor muscles. This tension can lead to symptoms like bladder urgency, frequency, and even discomfort during intercourse. Take a moment throughout the day to check in with your body. If you notice that you're tensing up, take a deep breath and consciously release those muscles.

4. Prioritize Sleep

Sleep is crucial, especially during times of high stress. Try setting a bedtime for yourself, just as you do for your children, and make an effort to stick to it. If you're having trouble winding down at night, consider these tips:

• Avoid caffeine after lunchtime.

• Shut down electronic devices a couple of hours before bed, or use blue-light glasses if you must use screens.

• Develop a calming nighttime routine, such as taking a warm bath, reading a book, or doing some gentle yoga stretches.

Getting adequate rest will not only support your overall well-being but will also help you better manage the stresses of the day.

Take care of yourself, parents! Remember, as you support your children through this unique school year, it's just as important to care for your own health and well-being.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)