The holidays are all about connection and celebration—but they often come with cramped car rides, long flights, and heavy luggage. While your spirit may feel festive, your spine might not.
Travel stress can take a toll on your body, especially your neck and back. The good news? A few smart adjustments can help you arrive feeling refreshed, not wrecked.
1. Pack Light—and Smart
Overpacked bags mean more strain on your spine. Instead of one massive suitcase, consider splitting your load into two lighter bags with wheels. Always lift with your legs, not your back, and avoid twisting when loading luggage into the car or overhead bins.
Bonus tip: A backpack worn with both straps is better than a heavy shoulder bag—it distributes weight evenly and reduces spinal strain.
2. Prioritise Posture in Transit
Whether you’re driving or flying, prolonged sitting can compress your lower spine. Use a small cushion or rolled-up jacket behind your lower back for lumbar support. Adjust your seat to keep your hips level with or slightly above your knees.
Keep your spine upright and shoulders relaxed. Slouching may feel easy, but it makes your back work overtime.
3. Take Movement Breaks
Sitting still for too long can stiffen your joints and muscles. On long drives, stop every 1–2 hours to stretch and move. On flights, try standing up or walking the aisle when it’s safe to do so. Even simple ankle circles and shoulder rolls in your seat can improve circulation and reduce tension.
4. Stretch It Out After You Arrive
Once you’ve reached your destination, don’t crash on the couch just yet. Stretch out your spine with gentle movements: cat-cow stretches, spinal twists, or lying on the floor with your knees bent and feet flat. This can help decompress your spine and reset your posture.
5. Watch Out for the “Soft Bed Trap”
Many holiday homes and hotel beds offer soft, unsupportive mattresses that can throw your spine out of alignment. If you can’t bring your own pillow, consider using a towel or blanket to create better neck or lumbar support.
Traveling this season? Give your spine the support it deserves.
Schedule a pre- or post-holiday check-in with our team—we’ll help keep you aligned and pain-free, so you can focus on what really matters.