6 Travel Tips to Avoid Back Pain This Thanksgiving

Thanksgiving is one of the busiest travel times of the year, but long car rides or flights can often lead to stiffness and back pain. With a few simple strategies, you can avoid discomfort and enjoy the holiday season pain-free.

1. Pack Light and Lift Smart

Heavy luggage can strain your back before your trip even begins. Follow these tips to protect your spine:

• Use a rolling suitcase to avoid carrying heavy bags on your shoulders.
• Lift with your legs, not your back. When loading bags into a car or overhead bin, bend your knees and engage your core to lift.
• Pack essentials in a backpack to distribute weight evenly across both shoulders.

2. Adjust Your Seat for Proper Posture

Whether driving or flying, seat adjustments make a huge difference in avoiding pain.

• In the car: Move your seat close enough to the steering wheel so you can keep your knees bent at a comfortable angle and avoid slouching.
• On a plane: Use the lumbar support button (if available) or place a small pillow or rolled-up jacket behind your lower back to maintain a natural curve.

3. Take Stretch Breaks During the Trip

Sitting for long periods tightens muscles and puts pressure on your spine. Break up your travel with some movement:

• On the road: Stop every hour or two to stand, walk, and stretch.
• In the air: Get up and walk down the aisle periodically to loosen up stiff joints and muscles.

4. Stay Hydrated to Keep Your Muscles Happy

Dehydration can make your muscles more prone to cramping and stiffness. Be sure to:

• Drink water regularly throughout the trip, especially on flights where the air is drier.
• Limit caffeine and alcohol, which can contribute to dehydration and increase muscle tension.

5. Stretch Before and After Your Journey

Stretching your muscles before and after travel can help you stay limber. Try these simple moves:

• Seated spinal twist: Sit upright and twist your torso gently to each side to loosen your spine.
• Knee-to-chest stretch: While lying down, pull one knee toward your chest to release tension in the lower back.
• Neck stretches: Tilt your head side to side to relieve stiffness from looking down at phones or books for too long.

6. Consider Chiropractic Care Before and After Your Trip

A chiropractic adjustment before your trip can help you start off feeling your best by ensuring your spine is aligned and your muscles are relaxed. After traveling, a post-trip adjustment can ease any lingering stiffness or pain from sitting for too long.

Arrive at Your Destination Pain-Free and Ready to Celebrate

Following these travel tips will help you prevent back pain and stay comfortable throughout your journey. If you experience discomfort, scheduling a chiropractic appointment after Thanksgiving can make a world of difference in helping you recover and enjoy the rest of the holiday season.