Healthy Holiday Travel: Tips to Keep You Pain-Free on the Go

The holiday season is a time for connecting with family and friends, but it often requires traveling long distances to be with loved ones. According to the U.S. Bureau of Transportation Statistics, long-distance travel increases by 23% during the Christmas and New Year’s holidays, making it one of the busiest travel periods of the year. However, all those hours spent sitting in cars, trains, or airplanes can leave your body stiff, sore, and stressed.

To help you stay comfortable and pain-free while traveling, the Michigan Association of Chiropractors offers these practical tips for holiday travelers:

Prepare for Travel Like an Athlete

Warm Up and Cool Down: Treat travel as an athletic event. Before heading out, take a brisk walk to stretch your hamstring and calf muscles. Once you arrive, do the same to help your body recover from long periods of sitting.

For Car Travelers

  • Adjust Your Seat Properly: Position yourself as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips.
  • Use Back Support: Place a lumbar support cushion or rolled towel between your lower back and the seat to maintain the natural curve of your spine.
  • Exercise While Driving: Periodically open your toes as wide as possible, tighten and release your calf and thigh muscles, and roll your shoulders to keep circulation flowing.
  • Grip the Steering Wheel Correctly: Alternate between holding the wheel at 3 and 7 o’clock and 10 and 5 o’clock to minimize tension.
  • Take Breaks: Stop regularly to stretch your legs and reduce fatigue.

For Airplane Travelers

  • Support Your Spine: Use rolled-up pillows or blankets to maintain the natural “S” curve of your spine. Tuck one behind your lower back and another between your neck and the seat.
  • Lift Bags Safely: Avoid lifting bags overhead if they are heavier than 5-10% of your body weight. Instead, check heavier luggage and carefully stow carry-ons without twisting your spine.
  • Move Regularly: Shift positions frequently, massage your calves, and bring your knees up and down to improve circulation.
  • Avoid Direct Air Drafts: Sitting directly under air vents can increase neck and shoulder tension. Adjust the flow to avoid direct contact.

Traveling with Children

  • Use Car Seats: Always secure children under four years old and under 40 pounds in a car seat, preferably in the back seat. For older children, follow the age, weight, and height guidelines for booster seats and seat belts.
  • Air Travel Safety: When flying, consider using a car seat for added safety during turbulence. Check with the airline about their child seat policies.

When to Seek Chiropractic Care

Despite your best efforts, holiday travel can still take a toll on your body. If you experience pain or stiffness, a chiropractor can help. Chiropractors are trained to diagnose and treat spinal and nervous system issues, helping you recover faster and feel your best.

By following these tips, you can reduce travel-related discomfort and focus on what really matters: enjoying time with the ones you love. Safe travels and happy holidays!