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7 Tips To Avoiding Back Pain During Holiday Travel

November 26, 2019

The holiday season is upon us, and whether you’re flying, driving, or taking a train to visit family and friends, it’s inevitable to end up stationary for long periods of time. There are some very simple things that can be done to help make traveling more comfortable, and keep you out of pain. Here are seven tips to avoiding back pain during your holiday travel:

1. Aisle seat on a plane

Booking an aisle seat makes it so much easier for when you need to get in and out, and also gives you more room if you need to stretch out a bit.

2. Luggage weight

Pack as lightly as possible, especially if you are carrying your luggage. If packing light isn’t an option, use airline assistance and your hotel’s bellhop to get your luggage to and from where it needs to go.

3. Use a carry-on with wheels

By using a carry-on with wheels, it takes pressure off of your back and lessens your risk of straining it. If you don’t have a wheeled carry-on, using a backpack is best as it keeps the weight distributed evenly across your body.

4. Neck pillow/inflatable pillow

Using a pillow will help support your head and neck while sleeping in an upright position.

5. Create your own lumbar support

Roll up a small towel, t-shirt, or blanket to the appropriate size based on how much support you need, and place it in the small of your back.

6. Take frequent stops when driving

If you know your limit then stop accordingly. If you don’t know your limit, try drinking 1-2 cups of water per hour to help you stop. Be sure to stretch and move around when stopping.

7. Wear your seatbelt

If you are unfortunately in a car accident, or be in some turbulence when you are on a plane, having the seatbelt fastened can make a big difference from just being merely sore versus having a significant injury.

Everyone hopes to get through traveling and the holidays without back pain. But if something does go wrong and you hurt your back, don’t push through it. Reach out to us at Virginia Spine Institute for a full and comprehensive evaluation.


Virginia Spine Institute’s reputation is unmatched as a world-renowned luxury destination in spinal healthcare, dedicated to providing an elevated level of concierge care for those suffering from neck and back conditions. For three decades, their proven methods have led them to dramatically improving the quality of life for over 100,000 patients, from 32 countries.


People seek care from Virginia Spine Institute because of their elite team of board-certified spine-specialized physicians offering unique approaches to safe and effective back and neck pain relief. As one of the few centers that begin treatment with non-surgical options before recommending surgery, 90% of their patients get better without spine surgery. Through a comprehensive model, Virginia Spine Institute is able to offer regenerative medicine, non-operative treatments, minimally-invasive spine surgery, and physical therapy through their team of spine specialists.


The team’s dedication to detail and patient success is a shining light in the field of spinal healthcare. As pioneers and leaders in this field, they have also accomplished many of the world’s firsts in spine surgery by using modern treatments and cutting-edge technology not offered anywhere else.

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