Millions of Americans will take to the road and sky this holiday season to visit relatives and celebrate together. But long hours in airplanes or cars can take a huge toll on your spine health, making your holidays less merry and more scary.

The expert physicians at The Spine Care Center in Manassas want to help you have pain-free and fun holiday season. To keep your back in good shape while travelling, follow the tips outlined below, and be sure to call The Spine Care Center if you have any questions about treatment for back pain. Our spine experts would be thrilled to help you feel your best.

Pack Light and Lift Well

One possible source of back pain is lifting luggage, whether it is into a car or into an overhead bin. Heavy luggage and improper lifting techniques can strain your back and cause painful inflammation.

To prevent this back pain, pack as light as you can for your holiday festivities this year. Consider travel size portions of shampoos, conditioners, and other items. Ship any presents ahead to your destination, and avoid packing heavier items. When taking a carry-on, use backpacks instead of shoulder bags and ensure the straps appropriately support your back.

When you do happen to lift luggage, be sure to keep your back straight and lift with your legs. Don’t twist when lifting. For a more detailed explanation of proper lifting techniques, check out our page on the topic.

Support Your Spine

Plane, train, bus. and car seats are not optimally designed for spine health. Bring a small lumbar pillow or rolled up blanket to support your lower back as you sit. Neck pillows can also support your cervical (upper) spine while you are relaxing.

You should also be mindful of your posture throughout your travels. Your shoulders, hips, knees, and heels should all remain in alignment while you are standing. When sitting, your knees should be bent at a 90 degree angle and your feet flat on the floor. Your spine should be flat against the back of the seat. Paying attention to your posture is a good way to ensure your back is in good shape for the holidays.

Keep Moving

Instead of just sitting and waiting at an airport, get up and move around. Walk around the terminal, and do some back stretches between flights or before boarding your flight. These exercises can keep back muscles from getting too tight as you sit during the flight.

If you are driving, be sure to stop the car every two to three hours. Get out and walk around for 10 minutes and perform some stretches to stay loose. This will keep you refreshed on your journey home for the holidays.

Pack Pain Relievers

If you frequently get back pain, pack over-the-counter pain relievers to treat any inflammation you experience. If you are unsure of which pain relievers you should use, then check out our previous post on the best medicines for back pain. You can also pack heating pads to help soothe away any pain you experience this holiday season.

Have the holidays put a crick in your neck? Call The Spine Care Center in Manassas today at (703) 257-2266 or request an appointment online to learn how we can help you relieve back or neck pain.

Schedule your appointment with our office today!