Holiday travel is basically an obstacle course for your body. Six hours in the driver's seat. A carry-on hoisted into the overhead bin with one arm. A week on your sister's air mattress. A toddler who'll only fall asleep on your left shoulder. And then you wonder why your back hates you by New Year's.
You don't have to skip the trip. Just give your body a fighting chance. Here's my cheat sheet for avoiding back and neck pain while you travel this holiday season.
Road trip tips for your back
Set up your seat before you pull out. Sit all the way back, bring the seat close enough that your knees are slightly bent, and keep the headrest level with the back of your head.
Support your low back. A small pillow or rolled towel behind your lower back keeps you from slumping.
Stop every couple of hours. Walk, stretch your hips and roll your shoulders. If you've got a baby on board, you're stopping anyway, so the whole car can get a stretch.
Take your wallet out of your back pocket. Sitting on it for hours tips your pelvis. Yes, really.
Flying without the stiff neck
Get up and walk the aisle when the seatbelt sign is off.
Use a neck pillow the right way. Put it at the side of your neck or under your chin so your head doesn't drop forward.
Drink your water. Planes are dry, and stiff joints and muscles don't love dehydration.
How to lift luggage (and kids) without hurting your back
Bend your knees, hold it close, and don't twist. Turn your whole body with your feet instead of rotating at the waist with a 50-pound suitcase.
Two smaller bags beat one giant one. Split the weight so you can carry one in each hand.
Roll, don't haul. Spinner wheels are your back's best friend.
Switch hips. If you carry a baby, car seat or diaper bag on the same side every time, your body notices. Alternate, or wear the baby in front.
Check the kids' backpacks. Little ones love to pack their whole room. Keep it light and use both straps.
Sleeping somewhere new
Bring your own pillow if you can. A familiar pillow can save your neck.
On a saggy mattress or couch, put a pillow under your knees if you sleep on your back, or between your knees if you sleep on your side.
Move first thing in the morning. A short walk or a few gentle stretches before you start your day helps shake off a rough night.
Traveling while pregnant
Keep your knees a little lower than your hips when you sit. A cushion under your bottom in the car helps your pelvis tip forward instead of tucking under.
Flat, supportive shoes for travel days. Heels shift your pelvis forward and can make low back pain worse.
Walk breaks matter even more. Stop often, stretch and drink water.
Check with your OB or midwife before you travel, especially later in pregnancy.
Want to learn more about care during pregnancy? Read why pregnancy back pain happens and what the Webster technique is.
Hosting this year?
Hours of standing in the kitchen count too. Put a mat down, shift your weight often, prop one foot up on a low step, and take sitting breaks. Let someone else carry the turkey.
Get a chiropractic tune-up before you go
The best time to get adjusted is before your body is aching on someone else's couch. Come in before you leave and after you get home so we can catch problems early. Just remember I'm closed all of January, so grab your spot now. Book your visit online here.
Traveling with a little one? Don't miss my companion post for parents, Over the River and Through the Car Seat, all about car seats, flat spots and "container baby" syndrome.
