The holidays revolve around family, food, and celebration, but they also often involve hours on your feet, long drives, and heavy luggage. If you already deal with back pain, this combination can be a recipe for discomfort. The good news is that a few smart adjustments can protect your spine and make traveling smoother.
At The Spine Institute of Southeast Texas, board-certified orthopedic spine surgeon Thomas Jones II, MD, and the rest of our team help patients prevent and manage back injuries every day. Our advice blends medical insight with practical tips so you can get through the holidays without back pain derailing your festivities.
Improper lifting is one of the leading triggers of acute back pain. Instead of cramming one large suitcase full, use a couple of smaller bags that are easier to handle. When lifting, bend at your knees, not your waist, and keep the item close to your body as you rise.
If you’re flying, lift your luggage onto the scale or overhead bin in stages, resting it on the edge before pushing it fully in. Your spine will thank you.
Whether you’re behind the wheel of a car or in an airplane seat, sitting for an extended period compresses your lower spine and tightens your hip flexors. A lumbar roll or even a small pillow placed behind your lower back can help maintain the spine’s natural curve.
Lumbar support effectively reduces low back pain and improves health-related quality of life, according to a 2025 clinical review. This means the benefits extend beyond the holidays. Care for your spine all year by making proper lumbar support a part of your daily life.
If you’re planning for a long flight or car ride this holiday season, lumbar support is essential.
As with other parts of your body, the spine thrives on movement. During holiday gatherings and travel, take a break to stand, stretch, or walk for a few minutes every 30 to 45 minutes. Gentle movements like shoulder rolls, calf raises, or light twisting stretches can improve circulation and reduce stiffness.
For road trips, plan rest stops along your route; for flyers, walk the aisle when the seatbelt sign is off. Even short activity breaks can prevent pain from setting in.
It’s easy to drink less water than normal while traveling, but dehydration contributes to muscle cramps and spinal disc stiffness. Aim to drink water regularly, even if it means more restroom stops. Proper hydration keeps your discs pliable and helps your muscles recover from prolonged sitting.
Move around whenever possible to maintain good circulation. If you’re on a plane, flex your ankles or shift positions in your seat every 20 minutes to keep blood flowing and to reduce swelling.
A strong, flexible spine is more resilient under travel stress. In the weeks leading up to your trip, gentle core and back-strengthening exercises — such as planks, bridges, or pelvic tilts — can make a big difference.
Once you arrive, stretch after unloading your bags or sitting for long periods to reset your posture and reduce tension. Evidence consistently shows that regular movement and flexibility training lower the risk of and improve low back strain and stiffness.
Dr. Jones and our team at The Spine Institute of Southeast Texas are committed to helping patients protect their spine health through every season. If back pain flares during or after your holiday travels, expert evaluation can identify the issue and provide relief before it worsens.
A few mindful choices now can mean a less painful, more comfortable holiday season and a healthier back long after the decorations come down. For all of your spine health needs, contact us today in Pearland, Lake Jackson, and Houston, Texas.
