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5 Tips to Prevent Back Pain While Traveling
The year 2024 set holiday travel records — more than 119 million Americans took to the skies and the roads — and this year is expected to exceed that.
If you’re one of those millions, you might face stressors that trigger back or neck pain. Prolonged sitting and limited movement during holiday travel can reduce blood flow, stiffen muscles, increase disc pressure, and lead to discomfort or flare-ups.
At Key Chiropractic, we know this story all too well. Every December, we see travelers return from trips with neck and back pain that didn’t exist before they left. The good news is that Dr. Ryan Key has five smart strategies to help you enjoy the journey without sacrificing your spinal health.
1. Use support while seated and take standing breaks
Whether you’re behind the wheel or in an airplane seat, support matters. Use a small pillow or rolled-up towel to support your lower back, and take short standing breaks whenever you can. Even a few minutes of movement each hour can help reduce stiffness and pressure.
2. Pack smart and lift right
Your bags can make or break your back. Opt for a rolling suitcase, keep heavy items close to your body, and bend your knees when lifting. Also, avoid twisting your torso. Your spine will thank you later.
3. Move, stretch, and change your posture regularly
Motion is medicine. Long stretches of sitting can strain muscles and discs, so stretch your hamstrings, roll your shoulders, and walk whenever possible. Frequent posture changes promote circulation and prevent that telltale post-travel ache.
4. Protect your neck as much as your low back
“Text neck” and screen slouching are real travel culprits. Keep your devices at eye level, sit with your shoulders back, and use a neck pillow or rolled jacket for support.
5. Recover the moment you land
Once you arrive, stretch, walk, and hydrate. After long flights or car rides, your spine and joints need gentle movement to reset. Foam rolling, light stretching, or a short walk can help loosen stiff muscles and restore balance.
These habits not only make travel more comfortable but can also help prevent long-term spinal problems from creeping in.
How Dr. Key can help you after the trip
Even the best prevention plan can’t always beat cramped seats or heavy lifting. If you return from your travels with lingering back or neck pain, Dr. Key can help you bounce back quickly.
At Key Chiropractic, we assess how your spine responds to travel stress, identify any misalignments or muscular tension, and create a personalized care plan that may include chiropractic adjustments, targeted therapies, and guided exercises to restore mobility and comfort.
Whether your trip left you stiff, sore, or simply out of balance, we’ll help you feel your best again so you can enjoy the season pain-free.
Your holiday travel goal: arrive well, return pain-free
Travel should bring joy, not pain. With a bit of preparation and a trusted chiropractor to keep your spine in tune, you can arrive at your destination feeling strong, balanced, and ready to celebrate.
If your travels take a toll on your back or neck, call Key Chiropractic in Murfreesboro, Tennessee, or book online to schedule an appointment. We can help you realign, recover, and head into the new year feeling refreshed and pain-free.
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