8 Tips for Keeping Your Body Feeling Good During Holiday Travel

Holiday travel can be exciting, but long flights, car rides, and hours of sitting can leave your body feeling stiff and achy. With a little effort, you can arrive feeling much better and ready to celebrate the holidays.

1. Move Often

Staying still for long periods of time can especially irritate your back, hips, and neck. If you have a layover or rest stop, this is the perfect opportunity to walk for a few minutes to shake off any achiness before the next leg of the trip. Try to stand, walk, or stretch every hour (if you're able to). Get up on the plane to walk to the restroom, stretch your legs while the car fills with gas, or take a lap around the airport terminal while you wait for your flight.

2. Support Your Spine

Both your lower back and neck benefit from extra support while traveling. For you lower back, roll up a jacket or use a small pillow to keep it in a more comfortable position. For your neck, rest your head on a travel pillow so that when you doze off you don't turn into a question mark and strain your neck.

3. Lightly Engage Muscles While Traveling

Your body benefits from small, gentle movements even while seated. Deep belly breathing, pointing and flexing the ankles, chin tucks (make a double chin), and squeezing the shoulder blades together can help keep circulation moving and reduce stiffness.

4. Luggage choices

1) Select luggage that is easy to manuever during your trip. Roller bags and backpacks can help reduce strain (as long as you wear the backpack on both shoulders and not slung over one shoulder).

2) If you are flying and you plan to check multiple bags, using an airport cart can be a lifesaver and helps you avoid lifting or carrying heavy loads across long distances.

3) If you have shoulder pain and need to store a bag in the overhead bin on the plane, ask a travel companion for help lifting it to avoid irritating the area.

5. Do Quick Mobility Work During Breaks

Use breaks as a chance to move your body. This can include deep squats, shoulder circles, easy spinal twists, simply walking (our favorite).

6. Stay Hydrated

Dehydration can increase muscle tightness and fatigue. Keep a water bottle with you and drink throughout the day (refill after security if you're flying). Bonus points if you add electrolytes to your water, especially if you plan to enjoy a few holiday adult beverages at your final destination.

7. Listen to Your Body

Travel can be an added stress on the body. Pay attention to tightness, soreness, or fatigue, and adjust your activities as needed. Addressing the small issues early helps prevent bigger problems later on.

8. Try Heat or Hot Cold Contrast Therapy When You Arrive

If you feel especially sore after a long day of traveling, start with a warm shower or apply heat to the tight area for about five minutes. Follow it with five minutes of ice. Repeat a few rounds based on your comfort level. This can help calm irritated tissues and support your recovery after a long trip.