Holiday travel is officially in full swing, and whether you’re gearing up for a 3-hour car ride or a cross-country flight, one thing is certain:
Travel can wreck your back if you’re not prepared.
Long periods of sitting, lifting heavy luggage, twisting into awkward positions, and racing through airports can irritate the spine, tighten your muscles, and trigger painful flare-ups. But with a little planning, you can keep your body feeling great throughout the season.
Here are five simple ways to protect your back while traveling this holiday:
Set a goal to move every 45–60 minutes.
Stand up, walk a few steps, stretch your hips, or gently arch your back.
Micro-movement keeps your spine hydrated, relaxed, and happy, especially during long drives or flights.
This small posture change reduces pressure on your lumbar spine.
Use a small cushion, rolled towel, or seat adjustment to elevate your hips and avoid that classic “post-drive” stiffness when you step out of the car.
Avoid twisting and bending at the same time.
Place one foot forward and one foot back, pull the suitcase close to your body, and lift with your legs—not your low back.
This reduces strain and keeps your spine in a safe position.
A lacrosse ball, mini foam roller, or massage stick can make a huge difference.
Use it on your glutes, hips, and low back during breaks or once you reach your destination to release tension and improve mobility.
A quick session of chiropractic care, soft tissue therapy, dry needling, or targeted rehab can help:
It’s one of the best ways to stay ahead of discomfort and keep your holidays stress-free.
Your holiday memories should be about time with family—not fighting through back pain.
If discomfort is creeping in or you want to stay ahead of problems, Highland Spine + Sport is here to help you move better, feel better, and travel comfortably this season.