HOLIDAY TRAVEL TIPS TO HELP YOUR SPINE:
Traveling is a great part of summer kick off but, long hours in planes, trains, and automobiles can also take a toll on your spine if you’re not careful. Whether you’re going across the country or just a few hours away, here are some chiropractor-approved tips to help you travel pain-free this holiday season.
✈️ 1. Pack Smart, Pack Light
Overloaded luggage puts unnecessary strain on your back and shoulders.
Tips:
- Use luggage with wheels and a telescoping handle.
- Pack only what you need—distribute weight evenly in a backpack if used.
- Avoid carrying heavy bags on one shoulder.
🚗 2. Support Your Spine in the Car
Sitting for long hours can lead to lower back pain and stiffness.
Tips:
- Use a lumbar roll or a small pillow to support your lower back.
- Adjust your seat so your knees are level with or slightly below your hips.
- Take breaks every 1–2 hours to stand, stretch, and walk around.
🧳 3. Be Careful with Lifting
Whether it’s lifting luggage into a trunk or overhead bin, form matters.
Tips:
- Bend at your knees, not your waist.
- Keep the load close to your body.
- Ask for help with heavy or awkward items.
🛫 4. Move During Your Journey
Staying in one position for too long can compress your spine and tighten muscles.
Tips:
- On flights, get up and walk the aisle every hour.
- In the car, pull over for a quick stretch.
- Do ankle circles and shoulder rolls while seated.
🧘 5. Stretch Before and After Travel
Stretching loosens tight muscles and helps maintain flexibility.
Pre-travel stretches: hamstrings, hip flexors, and lower back.
Post-travel stretches: gentle neck rolls, chest openers, spinal twists.
💦 6. Stay Hydrated
Traveling—especially flying—can dehydrate you, which affects joint health.
Tips:
- Drink water regularly (avoid too much caffeine or alcohol).
- Hydration keeps your spinal discs nourished and flexible.
🧴 7. Bring Travel Essentials
A few small items can make a big difference:
- Neck pillow for support.
- Resistance band for on-the-go stretching.
- Ice/heat packs for flare-ups (some are travel-friendly and reusable).
✅ Bonus: Get Adjusted Before You Go
A chiropractic adjustment before your trip can help:
- Align your spine.
- Loosen tight areas.
- Improve mobility and reduce discomfort during travel.
Final Thoughts
Don’t let back pain or stiffness interfere with your holiday plans. By preparing ahead and making a few smart choices, you can arrive at your destination feeling refreshed and ready to enjoy your time with loved ones.
Have questions or want to schedule a pre-travel adjustment? Contact us today in our Frederick or Hagerstown office Avoid back pain, neck pain or strains—your spine will thank you! 301-696-8888 or 301-791-5900