Traveling During the Second Trimester: Pregnancy-Safe Tips for Comfort and Pelvic Floor Health

Why Travel During the Second Trimester?

Many expectant parents find the second trimester (weeks 13–27) to be the most comfortable time for pregnancy travel. Energy levels usually improve, morning sickness eases up, and your baby bump is showing without limiting movement too much. Whether you’re planning a babymoon, work trip, or family vacation, this is often the ideal time to travel during pregnancy.

1. Talk to Your OB or Midwife Before Traveling

Before booking flights or hitting the road, check in with your healthcare provider. They can advise whether air travel, long car rides, or international destinations are safe for your pregnancy.

2. Move Frequently to Support Circulation and Pelvic Health

Prolonged sitting can increase swelling, stiffness, and the risk of blood clots during pregnancy. On a plane or in a car, aim to:

• Walk or stretch every 1–2 hours
• Perform seated ankle circles and calf pumps
• Try gentle pelvic tilts or seated Kegels with breath coordination

These strategies support circulation, reduce swelling, and protect your pelvic floor.

3. Stay Hydrated While Traveling Pregnant

Travel is dehydrating, and pregnancy increases your fluid needs. Carry a refillable water bottle, sip regularly, and don’t worry about extra bathroom stops. Hydration helps regulate body temperature, supports amniotic fluid, and keeps digestion moving smoothly.

Adding an electrolyte packet like LMNT to your water is a great way to boost your hydration on long travel days.

4. Support Your Back and Pelvic Floor on the Go

Packing a few supportive items can make a huge difference:

• Lumbar support pillow for long sitting
• Compression socks to reduce swelling
• Supportive footwear for walking comfort
• Ask for help lifting luggage to protect your core and pelvic floor

5. Prevent Constipation and Bowel Strain While Traveling

Constipation is common in pregnancy, especially during travel. To minimize straining on your pelvic floor:

• Eat fiber-rich snacks like fruit, nuts, or oat bars
• Stay well-hydrated
• Use a footrest or suitcase under your feet in the bathroom to mimic a “squatty potty”
• Pack some Magnesium. Magnesium Citrate and Glycinate can help with regular bowel movements. My favorite is Magnesium Plus by Seeking Health which can be found on our Trusted Products page.

6. Listen to Your Body During Your Trip

Your body may communicate fatigue, round ligament pain, or pelvic heaviness while traveling. Take breaks, slow down, and rest when needed. If you notice increased pelvic pressure, leakage, or discomfort, these are signs to reduce activity and give your body extra support.

7. Pack Your Pregnancy Travel Essentials

Don’t forget:

• Prenatal vitamins (my favorite is Optimal Prenatal by Seeking Health and can be found on our Trusted Products page)
• Any prescribed medications
• A copy of your prenatal records (especially for international trips)

Final Thoughts on Traveling During the Second Trimester

With the right planning, traveling during the second trimester can be both safe and enjoyable. By prioritizing hydration, movement, pelvic floor support, and rest, you can enjoy a comfortable trip while protecting your body and your baby.

✨ As a pelvic floor physical therapist, I encourage you to listen to your body and give yourself permission to slow down when needed. Safe, mindful travel can make this season of pregnancy memorable and enjoyable.