By Neurosurgery & Spine Consultants – San Antonio, TX
The holidays are a time for family, celebration, and travel, yet with long car rides, crowded airports, and heavy luggage may quickly result in a painful travel season if you happen to struggle with back, neck, or spine issues. Here at Neurosurgery & Spine Consultants, we always want your holidays to be joyous, not filled with pain, frustration, and feelings of physical discomfort. Here are 10 tips to help keep your spine healthy, supported, and pain-free throughout the holiday travel season.
1. Choose Supportive Seating From the Start
Prior to even traveling on the road or boarding a flight, you’ll want to set yourself up for success with the right level of comfort and support with proper seating arrangements.
- If flying, request aisle seats for easier movement.
- If driving, adjust lumbar support and avoid reclining too far back.
- Consider bringing a small travel lumbar pillow to maintain your natural spine curve.
A few minutes of extra preparation may end up preventing several hours of discomfort.
2. Pack Light and Lift Smart
Heavy luggage may be one of the most common causes of holiday travel back injuries. Instead, implement the following tips:
- Use wheeled suitcases whenever possible.
- Lift bags using your legs, not your back.
- Divide belongings between two lighter bags instead of one heavy one.
- When lifting into overhead bins, avoid twisting—keep the bag close to your body.
Your neck, back, and spine will thank you later.
3. Take Regular Movement Breaks
Whether you’re on a plane, in a car, or traveling through any other method; prolonged sitting places excess pressure on the discs in your lower spine. Try out the following and see how it helps:
- Stand up and stretch every 30–45 minutes.
- Walk the aisle during a flight.
- Pull over for quick mobility breaks during road trips.
Smaller, frequent movements will help to reduce stiffness, improve overall circulation, and help to prevent flare-ups when incorporated into your daily routine.
4. Support Your Neck, Especially When Napping During Travels
When you have to sleep upright on a plane, train, or inside a car it may end up causing your head to tilt forward or sideways, ultimately straining your neck muscles if held in that position for an extended period of time.
- Use a supportive travel neck pillow.
- Keep your ears aligned over your shoulders.
- Avoid sleeping with your head leaning sharply in one direction.
Your cervical spine maintains a neutral position, and you’re pain-free.
5. Maintain Good Posture
Holiday travel can make it very easy to slump, twist, and hunch. By practicing these posture tips, you’ll find your holiday travels are that much easier:
- Keep your shoulders relaxed.
- Keep both feet flat on the floor.
- Avoid crossing your legs for long periods.
- Sit upright with your lower back supported.
When you have proper posture, especially during holiday travels, you’ll find your muscle fatigue is reduced and your spine has better alignment.
6. Bring a Heat or Ice Pack for Relief
Reusable hot/cold packs are often very travel-friendly and extremely effective when you’re in a pinch.
- Heat relaxes tight muscles.
- Ice reduces inflammation after lifting or long sitting.
Use whichever brings the most relief for you, just don’t apply either directly to bare skin for a period of time longer than 20 minutes.
7. Stay Hydrated
Airplane cabins are known to be extremely dehydrating. Additionally, heated cars can suck the moisture out of the air, resulting in dehydration as well. Dehydration, especially while traveling in tight spaces may result in a reduction in the spine’s ability to maintain its joint lubrication and could also lead to increased muscle tension. Be sure to drink water at regular intervals throughout your travels to maintain adequate levels of hydration. Avoid any excess caffeine and outright avoid alcohol while you’re traveling.
8. Stretch Before & After Your Trip
Simple stretching exercises can keep your neck, back, and spine flexible and may end up reducing pain. Here are some of the key areas to stretch:
- Hamstrings
- Hips
- Lower back
- Upper back and neck
Even when you perform a quick 5-minute stretching routine, it can make a huge difference in how you feel.
9. Wear Comfortable, Supportive Footwear
When you wear uncomfortable, unsupportive shoes, it can affect your posture and the alignment of your entire spine. Always choose:
- Supportive sneakers
- Cushioned soles
- Avoid high heels or unsupportive flats during travel days
Your choice of shoe matters more than you think. Treat your body right this holiday season with the right pair of footwear.
10. Always Listen to Your Body
What is the biggest warning sign to pay attention to? Any pain that becomes worse while traveling or does not improve with rest and relaxation. If you experience the following during your travels:
- Increasing numbness or tingling
- Weakness in arms or legs
- Severe or unrelenting pain
Then it may be time to schedule an evaluation with a spine specialist. Always listen to your body.
Travel With Confidence This Holiday Season
Holiday travel does not have to be painful this year. With the right preparation and awareness, you can enjoy a comfortable, stress-free journey, no matter how far you may be traveling for the holiday season. If you’re experiencing neck, back, spine, or nerve pain before or after your holiday travels, our team of experts here at Neurosurgery & Spine Consultants is here to help you every step of the way. Feel free to schedule your initial consultation using the form below and we’ll be sure to have you seen by one of our amazing specialists as soon as possible. We look forward to hearing from you soon.
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.