One of the great joys of the holiday season is reuniting with friends and family members we don’t get to see for much of the year. Of course, this often means traveling long distances. Whether we travel by air or over the ground, it often means long periods of sitting, fitting into cramped spaces, lifting luggage, and irregular sleep patterns. All these factors can contribute to aches and stiffness that put a damper on our celebration. Fortunately, a few simple habits can make travel far more comfortable, and your holiday season pain-free.
The Biggest Travel Troublemakers
Whatever your mode of transportation, the potential sources of pain and discomfort are consistent. Whether traveling by land or air, your body can be impacted by:
- Prolonged Sitting
Extended periods of sitting can affect your spine, hips, and circulation. Both car rides and flights can create similar strain. - Poor Posture in Tight Spaces
Your limited ability to reposition in crowded cars and uncomfortable plane seats can lead to slouching, rounded shoulders and neck pain. - Heavy or Awkward Luggage
Carrying and loading heavy luggage can contribute to shoulder strain, low back flare-ups, and other lifting injuries. - Dehydration and Fatigue
The changes in our daily routines can sometimes lead to dehydration and fatigue, which can increase stiffness, impacting our posture and pain sensitivity.
These usual suspects, among others, can make traveling uncomfortable, and can make our holiday visits more painful and annoying than we would prefer. Being aware of these potential troublemakers can help us plan, prepare, and take proactive steps to mitigate the trouble on long road trips and flights.
Tips for Staying Comfortable on Road Trips
If your holiday plans include a long road trip, planning ahead to make the trip more comfortable can go a long way toward preventing pain and stiffness. Here are some things to consider before you hit the road:
- Take a “Movement Break” Every 60–90 Minutes
Leave enough time in your schedule to take short breaks along the way. Short movement breaks are a great help for your circulation, back stiffness, and hip mobility. Maybe plan some simple stretches to do at each stop. - Set Up Your Seat for Better Posture
Ergonomics can make a big difference. Adjust lumbar support (or create your own with a rolled towel). Take time to ensure your hips, shoulders, and head are positioned for optimal comfort while traveling. - Stretch in the Passenger Seat
If you’re not driving, take the opportunity to do some gentle neck rotations, seated hip stretches, or ankle pumps during the trip. - Switch Drivers When Possible
Plan ahead to allow for multiple drivers if possible. Letting the driver take some time to ride in a more comfortable position that allows more movement and stretching can help every person in the vehicle arrive pain-free and mentally fresh.
Long road trips can be physically demanding when rushed. Allowing enough time to take short breaks and regularly rotating drivers can make a big difference in how rested and comfortable you are when you reach your destination.
Tips for Staying Comfortable on Flights
If your holiday travel plans include air travel, many of the same concerns apply, but there are some differences. Here are some things to consider when taking to the skies:
- Choose Smart Seating Positions
When possible, choose an aisle seat to allow for easier movement. Consider ergonomics: use a small pillow or rolled jacket for lower back support. - Move Around the Cabin (When Safe)
Take the opportunities you have to get up and move around. Brief periods of walking are very helpful breaks from long periods of sitting. - Do Some In-Seat Stretching
There are some simple stretches you can do while seated, like shoulder rolls, ankle circles, or seated spinal twists. - Stay Hydrated
Airplane cabins have very low humidity, and dehydration is a real concern. Drink plenty of water and avoid alcohol or caffeine.
While airplane travel is likely to be much faster than a road trip, it can still take a toll on your body. Be proactive and protect your body from many of the very predictable problems flying can present.
Luggage Tips to Protect Your Back & Shoulders
Another common culprit in holiday travel pain is luggage. Lifting, pulling, and carrying heavy bags can easily contribute to pain and stiffness. If heavy bags are likely to be a part of your holiday plans, here are some tips to avoid trouble:
- Lift With Your Legs, Not Your Back
This is common advice most of us have heard since childhood, but it’s easy to forget when you’re in a hurry and have so many other things to worry about. - Alternate Hands When Rolling Luggage
If you are rolling luggage, regularly alternating hands can help prevent one-sided strain that can later become pain or stiffness. - Keep Bags Light and Balanced
Avoid over-stuffing carry-ons and try to pack your bags so that the weight is evenly distributed. It’s often better to use two smaller bags instead of one heavy one. - Use Backpacks Correctly
If you are using a backpack, be sure that you are using both straps and that it fits snugly. Again, avoid excessive weight.
Luggage is an inevitable part of travel, but pain doesn’t have to be. Keep your body in mind while packing, loading and carrying luggage.
When Travel Pain Isn’t Normal
Some amount of pain and discomfort can be expected from most physical activities, but there are times when it goes beyond what’s normal and expected. Pain that persists or recurs for weeks can be a sign of a more serious underlying problem. Pain that prevents you from performing your normal daily tasks can indicate that it may be time to seek out a medical professional. If you’re ever in doubt, err on the side of seeking professional guidance from your physical therapist or doctor.
