Holiday Travel and Back Pain: Tips for a Joyous Journey
The holiday season is here, and with it comes the joy (and sometimes the challenge) of traveling to see family and friends. While holiday travel is exciting, it can also take a toll on your back, especially during long trips. However, with a few smart strategies, you can travel comfortably and arrive ready to celebrate the season.
Pack Light and Smart
It’s tempting to bring everything you need “just in case,” but overpacking can lead to heavy bags which mean more strain on your back. Try packing only the essentials, and if possible, opt for a rolling suitcase as opposed to bulky backpacks or weekender bags. When lifting your luggage, remember to bend your knees and lift with your legs, not your back, to avoid strain. Also, keep any items you might need during the trip (like snacks or books) within easy reach to prevent unnecessary twisting and stretching.
Allow For Breaks
Sitting for long periods of time can put a lot of stress on your lower back. If you’re driving, try to take breaks every hour or so to stretch and walk around. If you’re on a plane or train, make it a point to get up and move when it’s safe. Even a few simple stretches can do wonders. Try reaching your hands above your head, gently twisting side to side, and bending forward to stretch out your spine. Moving regularly helps keep your muscles loose and reduces stiffness.
Support Your Lower Back
Extended periods of sitting can flatten the natural curve of your lower back, which often results in discomfort. To prevent this, consider placing a small travel pillow or a rolled-up sweater behind your lower back to maintain proper support. Many airlines also provide small pillows that work well for this purpose, helping you keep your spine aligned. Adding this little bit of support can significantly enhance comfort, especially on longer trips.
Stay Hydrated
Drinking water throughout your journey helps keep your muscles and joints flexible, reducing the stiffness and discomfort that dehydration can bring. Staying refreshed also encourages more breaks, giving you a chance to stretch and relieve your back during long travel hours.
Keep Good Posture
Whether you’re driving or sitting as a passenger, try to keep your back against the seat, shoulders relaxed, and feet flat on the floor. Avoid slouching or leaning to one side. If you’re in the driver’s seat, position yourself so that you don’t have to stretch too far to reach the pedals or the steering wheel. Sitting up straight may not come naturally on long trips, but it can help prevent strain on your back.
Pack Pain Relief
Even with all the precautions, back pain can sometimes strike. Packing items like a heating pad, ice pack, or pain-relief cream can provide relief if you start to feel sore. Some people also benefit from over-the-counter anti-inflammatory medication but be sure to check with your doctor before taking any new medications. Having these items on hand can make a big difference if you start to feel discomfort.
A Pain Free Journey
Holiday travel doesn’t have to mean back pain. With a few simple adjustments, you can enjoy a smoother, more comfortable journey to your holiday destination. At OrthoIllinois, we know how back pain can interfere with your plans, and we’re here to help. If you have ongoing back issues or would like expert advice on managing discomfort, reach out to our team for guidance before you set off. Safe travels and happy holidays!
