Holiday Travel Coming Up? Prevent Neck and Back Pain on the Go

Holiday travel is lots of fun, but long flights, car rides, and carrying heavy luggage can increase your risk of neck and back pain. Follow these simple preventive recommendations to keep your spine healthy all season long.

Nearly one-third of Americans traveled over the 2024 holiday season, and that number will likely increase this year. Catching a plane, train, or automobile to your preferred destination may not seem strenuous. However, the long travel days, extended periods of sitting, and hauling suitcases can take a toll on your spine, leading to neck and back pain.

Our experienced team at Performance Therapy Institute in Nashville, Brentwood, and Nolensville, Tennessee, loves helping patients travel safely. Here are our four top tips for preventing travel-related back and neck pain.

Tip 1: Prepare your body for travel

You can significantly reduce the risk of travel-related aches and pains by preparing your body in advance. The first step is warming up, like you would prior to a workout. Before getting into the car or boarding a plane, take a few minutes to gently stretch and do easy exercises. Arm circles, neck rolls, and hamstring stretches can increase blood flow and reduce stiffness.

In addition, practice good posture and lifting form. To prevent strain from slouching, try and keep your earlobes centered over your shoulders and your rib cage aligned with your hips. If you have to pick up a heavy suitcase or backpack, lift with your legs instead of your back.

Tip 2: Pack smart

Whenever possible, use luggage with wheels to reduce pressure on your neck, back, and shoulders. If a backpack is necessary, use one with padded straps and back support. Don’t overfill it and pack any essentials in a way that makes them easy to access. This can help you avoid having to awkwardly lift or reach for something.

Tip 3: Make comfort a priority

Sitting for long periods in a car, train, or airplane isn’t ideal, but you don’t have to suffer. Bring a lumbar support pillow and neck pillow for extra padding, and adjust your seat to maintain good posture and give your legs plenty of room to stretch. On long flights or drives, take breaks every two or three hours to stand, walk, and stretch your legs. These simple adjustments can help prevent stiffness and keep you comfortable throughout your journey.

Tip 4: Don’t forget after travel recovery

After you arrive at your destination, set aside 20-30 minutes for light stretches or a short yoga routine. This can help warm up tight muscles and reduce the risk of pain or spasms. You may also find relief from taking a warm bath or shower, or applying an ice pack to any areas that feel especially sore or stiff. Bringing over-the-counter (OTC) pain medication, such as ibuprofen or acetaminophen, can help ease any residual discomfort from long flights or drives.

We can help you prepare for the holiday travel season