Holiday Travel Tips: How to Avoid Back Pain During Long Drives or Flights
The holiday season often brings long car rides and flights as we visit loved ones or take that much-needed getaway. But hours of sitting can wreak havoc on your back, leaving you stiff and sore before the fun begins. Here are some practical tips to keep your back pain-free during holiday travel.
1. Pack Smart
Heavy luggage can strain your back before your trip even starts. Opt for suitcases with wheels and pack light. Lift your luggage using your legs, not your back, and avoid twisting while carrying or loading bags.
2. Support Your Spine
If you're flying or driving, invest in a lumbar support cushion or roll up a jacket to place in the curve of your lower back. This encourages better posture and reduces stress on your spine during prolonged sitting.
3. Take Frequent Breaks
For road trips, stop every 1-2 hours to stretch and move. During flights, take advantage of aisle walks or standing near the restrooms to ease stiffness. Movement improves circulation and prevents your muscles from tightening.
4. Stretch On-the-Go
Incorporate simple stretches to release tension. Try these:
Seated Spinal Twist: Sit upright, place one hand on the armrest, and gently twist your torso toward it. Hold for 10 seconds, then switch sides.
Knee-to-Chest Stretch (on flights, standing variation): While seated, hug one knee toward your chest, hold for 10 seconds, then switch.
Neck Rolls: Tilt your head gently forward, then roll side to side.
5. Stay Hydrated
Dehydration can make muscles stiff and prone to cramping. Keep a water bottle handy, and skip dehydrating drinks like coffee or alcohol.
6. Choose the Right Seat
For flights, opt for an aisle seat to make stretching and standing easier. In cars, adjust the seat so your knees are level with your hips and the steering wheel or dashboard is within easy reach.
7. Keep Core Muscles Active
Engage your core by sitting upright and avoiding slouching. Consider pelvic tilts or seated marches to subtly activate those muscles and support your spine.
Travel doesn’t have to mean pain. With these tips, you can focus on the joy of the journey, not discomfort. Safe travels and happy holidays from Sarrica PT!
Need Help with Back Pain?
If you experience lingering discomfort after your trip, our team at Sarrica PT is here to help. Schedule an appointment today for expert care tailored to your needs.
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