The holidays bring inevitable stress—delayed flights, family tensions—but one type of discomfort you can avoid is back pain during your travels. A Baylor College of Medicine expert offers practical advice to prevent aches and strains at airports, in-flight, and in your hotel.
Dr. Mike Ren, a primary care physician and assistant professor at Baylor College’s Department of Family and Community Medicine, explains that back pain can manifest as either chronic or acute discomfort. “While it can happen to anyone, most people start noticing back pain more frequently in their mid-30s, especially during longer trips,” Ren explains.
Pack Smart to Prevent Injury
While packing for the holidays, consider not just what you’re bringing, but how you’ll manage it. Overloaded bags—whether for gifts or clothes—can lead to serious back issues. Ren suggests thinking about the total amount of handling involved in your travel, from hauling luggage across terminals to stowing it in airplane overhead bins, and ultimately transporting it to hotels.
To minimize strain, he advises distributing weight evenly in your bags. For short trips, a backpack or duffel bag is ideal, while wheeled luggage is better for longer stays or larger loads. Although wheeled luggage seems like the easiest option, lifting an overstuffed suitcase in cramped spaces, like on planes, can cause injury. Don’t hesitate to ask airline staff for help with heavy bags, Ren adds.
Maximize Comfort in Flight
For many, flying economy class means dealing with uncomfortable seating. Tight spaces and poorly padded seats can lead to numbness and back pain on long flights. To ease discomfort, Ren recommends using a jacket or travel pillow behind your lower back for lumbar support, which helps maintain the spine’s natural curve.
Another key tip: get up and move around whenever it’s safe to do so. This is particularly important for taller passengers who may struggle with legroom. And if you plan to sleep on the plane, investing in a high-quality neck pillow can make all the difference. Ensure the pillow keeps your neck aligned properly—just like it would be if you were lying in bed. If traditional pillows don’t work for you, Ren suggests exploring alternative designs to find the best fit for your neck’s support.
Hotel Sleep: A Little Adjustment Goes a Long Way
Hotel beds are often designed to suit a wide variety of sleepers, but the standard medium-firm mattress can be uncomfortable for those used to a softer or firmer surface. To reduce discomfort, Ren recommends using extra pillows to support your back, or placing them between your knees, legs, or arms to alleviate pressure points.
“If you know you’re sensitive to hotel mattresses, don’t hesitate to request a firmer or softer bed when making your reservation,” Ren advises.
Daily Stretching and Proper Footwear
In addition to adjusting your sleep arrangements, regular stretching can keep back pain at bay, especially if your itinerary includes a lot of walking. Ren also emphasizes the importance of wearing supportive shoes while traveling, as proper footwear can help prevent strain. Finally, don’t forget to bring along anti-inflammatory medications or pain relievers like ibuprofen or acetaminophen to manage discomfort on the go.
By taking these simple precautions, you can avoid unnecessary back pain and focus on enjoying your travels this holiday season.
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