Preventing Holiday Injuries: Traveling

The holidays are a time for connection which often means travel. Whether you are flying across the country, taking a long road trip, or visiting family just a few hours away, the journey can take a toll on your body.

Long periods of sitting, lifting heavy luggage, or rushing through airports can lead to stiff joints, back pain, neck tension, or even injuries. With a little preparation and awareness, you can travel without dreading the “arrival aches.”.

1. Pack Smart to Protect Your Back

Packing efficiently can make a big difference in how your body feels. Overstuffed bags may save you a few dollars now, but it will not make up for the medical bills later.

Travel-packing tips:

• Use lightweight luggage with wheels to limit lifting
• Pack only what you need to keep loads light
• Split items between two smaller bags instead of one heavy one.
• Keep heavier items near the wheels or bottom of your suitcase for balance.
• If you can, use a rolling suitcase. If you must use a carry bag, opt for a backpack to distribute the load evenly

2. Take Breaks During Long Drives or Flights

Sitting for hours on end can cause stiffness, numbness, and poor circulation. Move around often to prevent cramps and blood clots. Movement keeps your muscles flexible and your blood flowing, helping prevent discomfort and fatigue.

If you are facing a long ride:

• Move every 1-2 hours. Here are some movements you can do periodically
• Adjust your seat so your knees are slightly lower than your hips.
• Use a small cushion or rolled-up towel behind your lower back for support.
• Avoid crossing your legs for long periods of time to allow better circulation.

3. Be Careful with Luggage Handling

Lifting and carrying luggage is one of the most common sources of travel-related injuries. Lift smart to avoid aches and pains. Remember your back is not a forklift. Technique matters!

Keep these reminders in mind:

• Ask for help lifting heavy bags onto conveyor belts or into overhead bins.
• Use both hands and keep your core engaged when you lift.
• Avoid sudden twisting or jerking motions.
• When using rolling luggage, switch hands periodically to prevent shoulder fatigue.

4. Maintain Good Posture on the Go

Whether you are standing in line, sitting on a plane, or riding in a car, posture plays a key role in preventing discomfort. Good posture not only reduces strain but also helps you breathe more easily and stay energized.

Posture tips for travelers:

• Keep both feet flat on the floor and shoulders relaxed.
• Keep screens (phones, tablets, laptops) at eye level to avoid neck strain.
• Avoid slumping or leaning to one side for long periods.
• Avoid letting your head stick forward. Keep your chin back towards your spine to prevent neck pains

A little stiffness after travel is normal—but sharp pain, tingling, or numbness are signs your body needs attention. If discomfort lingers after your trip, physical therapy can help identify what is going on and teach you exercises to restore flexibility, strength, and comfort.

Resources

1. Abdoli-Eramaki M, Agababova M, Janabi J, Pasko E, Damecour C. Evaluation and comparison of lift styles for an ideal lift among individuals with different levels of training. Appl Ergon. 2019;78:120-126. doi:10.1016/j.apergo.2019.02.007