How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

January 6, 2025

How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

Ah, the holidays. A time for family, friends, delicious food… and somehow, low back pain. If your back is still protesting all those hours in the car or on a cramped airplane seat, you’re not alone. Whether it’s the stress of navigating airports or being stuck in traffic for hours, holiday travel can take a serious toll on your back. But don’t worry—I’ve got you covered with some simple, natural ways to get relief.

Let’s dive into why this happens and what you can do to feel better. How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

What Happens to Your Back During Holiday Travel?

Think about how much time you spent sitting this holiday season. Long drives to grandma’s house, delayed flights, and marathon sessions in that comfy chair binge-watching holiday movies. All that sitting does a number on your back. Here’s why:

  1. Prolonged Sitting: Sitting for long periods, especially in positions where your back isn’t supported, compresses your spine and tightens your hip flexors. This can lead to stiffness and pain.
  2. Stress: The holidays can be stressful, even if they’re fun. Stress causes muscle tension, especially in your shoulders and lower back, making everything feel tight and achy.
  3. Poor Posture: Let’s be honest, nobody sits with perfect posture on an airplane or in the car. Slouching or leaning to one side puts uneven pressure on your spine, which leads to discomfort.

Sound familiar? The good news is, you don’t have to live with the pain. How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

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Natural Solutions for Post-Holiday Back Pain

You don’t need pills or injections to feel better. A few small changes can make a big difference. Here’s what I recommend:

  1. Stretch It Out: After long travel days, your back is practically begging for a good stretch. Try these:
    • Cat-Cow Stretch: On your hands and knees, alternate arching and rounding your back. This loosens up stiff
      muscles.
    • Child’s Pose: A gentle stretch for your lower back and hips. Bonus: it’s incredibly relaxing.
    • Hip Flexor Stretch: Stretching your hip flexors can reduce the tension pulling on your lower back.

Need some guidance? Check out our YouTube video: “Suffering with Low Back Pain? Here are the 4 treatment types based on YOUR low back pain!” for a better understanding of what treatment will be best for your back pain. 

  1. Keep Moving: If you’re still sitting a lot (hello, work emails catching up), make it a point to stand up and move every 30 minutes. Even a quick walk around the room can help.
  2. Hydrate: Did you know dehydration can make back pain worse? When your discs don’t have enough water, they lose their cushion, which can lead to discomfort. Drink up!
  3. Support YourBack:A simple lumbar roll or even a rolled-up towel can work wonders when sitting. Place it in the curve of your lower back to maintain its natural shape.
  4. Relax Your Mind, Relax Your Back:
     Stress makes back pain worse. Take a few minutes each day to breathe deeply, meditate, or just relax. A little mindfulness goes a long way. How Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

Why We’re Different

At Preferred Physical Therapy, we believe you shouldn’t have to rely on pills, injections, or surgery to live pain-free. Our treatments focus on addressing the root cause of your pain, not just masking the symptoms. Using advanced techniques like regenerative therapies and personalized exercise programs, we help you move easy and feel strong.

Looking for more tips? Read our blog post:"5 Most Commonly Asked Questions To Relieve Chronic Low Back Pain, Which One Will Help You?" It’s packed with practical advice to keep your back feeling great long-term.

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Don’t let back pain slow you down in the new year! Click here to explore more resources or book a free consultation.

For more stretches and tips, watch this video on our YouTube channel: “Quick Routine to Strengthen Your Low Back”. It’s a game-changer for daily back health.

Here’s to a pain-free 2025! how-holiday-travel-wrecks-your-backHow Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

Dr. Nick Hunter is a physical therapist and back pain specialist who helps people live pain-free without pills or surgery.how-holiday-travel-wrecks-your-backHow Holiday Travel Wrecks Your Back (and the 3 Natural Fixes You Need)

Nick Hunter
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About The Author

Nick Hunter

Doctor of Physical Therapy in the Northwest Valley, Helps You Move Easy and Pain-Free without Pills, Injections, or Surgery. Dr. Nick received an associates degree in sports medicine from BYU-Idaho he then attended Brigham Young University in Provo, Utah where he received a Bachelor of Science Degree in Exercise Science. Following BYU, he received his Doctorate of Physical therapy from the University of Utah in Salt Lake City. Dr. Nick’s greatest passion is seeing his patients recover from injury and return to their activities that bring them joy.