Because nobody wants to spend Boxing Day using a heat pack.
You’ve booked the flights and sorted accommodation. Maybe even wrapped a few presents early. But here’s what most people forget to plan for at this time of year: the 647 ways festival travel can wreak havoc your body.Cheap Airbnb mattresses (or the one at your parent’s place that you slept on as a kid), long drives where you wrench your spine around to yell at the kids, airport chairs designed to make you uncomfortable.
The good news is that with a few simple exercises, you can arrive feeling loose, limber and ready to hit that annoying family member over the fence in backyard cricket.
Pre-Travel Warm-up – Back Pain Prevention Exercises
You wouldn’t go for a run without warming up (and if you do, you clearly aren’t listening to your physio!), so it’s not a good idea to sit for hours without doing one. Try this 3-minute pre-travel warm-up before you hit the road:
- 10–15 gentle trunk rotations
- 10 hip flexor stretches (each side)
- 10–15 shoulder rolls
- 30 seconds of marching on the spot (extra points for embarrassing your family by doing this in public).
These exercises activate your postural muscles before they are locked into position for hours.
2. Road Trip Ergonomics & Posture Tips for Back Pain
Good posture can prevent the dreaded ‘arrival back’ – AKA that stiff, jammed-up feeling you get when you finally unfold from your seat.
The physio endorsed setup:
- Seat position: Bring it forward so your hips and knees remain slightly bent (not bolt-upright like you’re in a job interview).
- Lumbar support: Grab a rolled up a towel or jumper and tuck it behind your lower back.
- Head position: Rest your head near the headrest, not sitting forward with your chin raised.
The 60-minute rule: Stand up or pull over for 2–3 minutes of walking and stretching every 60–90 minutes. We know, it’s a pain and might add 15 minutes to your trip, but if it prevents three days of back pain, it’s worth it.
3. On the Plane – Air Travel Tips for Neck & Back Comfort
Air travel is basically a stress test for your spine, particularly in cattle class on a budget airline. Once again, a little effort makes a big difference. Stand, stretch, or walk the aisle every 45–60 minutes (yes, even if you’re by the window and the aisle person gets in a huff).
se a travel pillow to support your neck if you tend to nod off. Avoid crossing your legs for long periods (it torques your lower back). Gently tuck and untuck your pelvis to relieve stiffness every 10–15 minutes.
Remember, micro-movements beat stillness. Small, frequent adjustments are your friend.
4. Luggage Wrangling – Safe Lifting Tips
Suitcases. Car boots. Overhead lockers. This is peak injury season, which might make some physios see dollar signs. But honestly, we’d rather see you because you’re a bit sore from your regular walk/run/swim/yoga practice, and want to stay on top of things, not because you threw your back out at luggage claim.
Things to remember when lifting: Keep items close to your body. Bend your knees slightly, don’t round your back. Turn with your feet, not your spine.
It’s also good to remember that if a bag feels too heavy, it probably is. Just you might only be carrying it a short distance, doesn’t mean it’s a good idea. Split it into two bags before you leave home.
The 90-Second Reset – Physio Stretches After Travel
After hours of travel, your spine needs a gentle ‘welcome back’. Try this: 10 cat-cow movements; 20 seconds in child’s pose; 10–15 standing back extensions; 20 seconds of gentle neck stretches. It undoes hours of compressed muscles and joints and takes less time than unpacking your toiletries.
To Wrap Up
Holiday travel doesn’t have to mean holiday pain. With a few smart moves, before, during, and after, you can arrive feeling good instead of spending the first few days recovering. And, if possible, keep up some form of exercise while your away. Even a short walk can make a difference – and has the added bonus of giving you a break from your relatives.
Got a niggle you’re worried about before you travel?
Book an appointment while we still have availability. It’s always better if we can help you prevent a problem than fix one later.
Safe travels!
