Back Pain From Holiday Travel: How to Get Through Thanksgiving Week in One Piece

TL;DR

• Back pain from holiday travel usually comes from three things stacked together: hours of sitting, carrying heavy bags at awkward angles, and sleeping on a bed or couch your back isn't used to.
• On long drives, stop every 60 to 90 minutes, walk for a few minutes, and keep your wallet out of your back pocket.
• In airport lines, shift your weight often and push your carry-on instead of hanging it off one shoulder.
• Thanksgiving is Thursday, November 26. If your back is already cranky, book a visit before you leave town, not after you get home.

Thanksgiving week has a way of asking a lot from your spine. You load the car before sunrise, sit for four hours, carry a casserole and a toddler at the same time, and then sleep on the pull-out couch at your in-laws' house. By Friday morning, plenty of people in Fishers are moving like they aged ten years.

That usually doesn't mean something is badly wrong. Your back is reacting to a week that looks nothing like your normal routine. Here is what helps on the road and how we can help before and after the trip.

Why Does Holiday Travel Hurt Your Back So Much?

Holiday travel hurts because it packs long, still sitting, sudden heavy lifting and poor sleep into the same few days. Together, they leave the muscles and joints of your low back tired, stiff and less ready for the next load.

Sitting for hours without a break

Your low back likes to move. When you sit in a car seat or an airplane seat for hours, your hips stay bent, the muscles that support your spine stop doing much work, and the joints get stiff. That is why the first few steps out of the car often feel worse than the drive itself.

Lifting at awkward angles

Travel lifting is rarely good lifting. You reach into a trunk packed with bags, twist to pull a suitcase out of an overhead bin, or bend over a car seat buckle while holding a pie. These are the moments a back is most likely to protest.

Sleeping somewhere new

The in-laws' couch, a sagging guest mattress, an air mattress that is half deflated by 3 a.m. Your back spends six to eight hours in whatever position that surface allows. A soft surface that lets your hips sink can leave you stiff and sore when you wake up.

Long Drives: How to Protect Your Back in the Car

If you are driving to see family this year, the car is where most of your hours will go. A few small habits make a real difference.

Set up your seat before you leave the driveway

Sit with your hips all the way back in the seat. Bring the seat close enough that your knees stay slightly bent when you press the pedals. A small rolled towel behind the curve of your low back can help you keep a more neutral position. Take your wallet and phone out of your back pockets so you aren't sitting crooked for hours.

Stop every 60 to 90 minutes

Plan stops into the drive the same way you plan gas and bathroom breaks. Get out, walk for a few minutes, and do a couple of gentle standing back bends with your hands on your hips. If the kids need to run off energy at a rest stop, join them.

Share the driving

If another licensed driver is along, trade off so you can shift positions and stretch your legs.

Unload the trunk smart

Pull bags toward you before you lift, bend at the hips and knees, and keep the load close.

Flying: Airport Lines, Overhead Bins and Middle Seats

Flying brings its own mix: long standing time in security and boarding lines, then a cramped seat.

In the airport line

Standing still for a long time can be just as tiring as sitting. Shift your weight from foot to foot, and if you have a bag with wheels, push or roll it rather than hanging a heavy bag off one shoulder. If you carry a backpack, use both straps.

Getting bags in and out of the overhead bin

Lift your carry-on to the seat back first, then up into the bin, so you are doing it in two smaller moves. Face the bin squarely instead of twisting from the aisle. If a bag is too heavy to lift comfortably over your head, check it.

In the seat

A travel pillow can keep your head from dropping forward if you sleep on the plane. When the seatbelt light is off, walk the aisle on longer flights. In your seat, roll your shoulders and gently tuck and untuck your pelvis.

The In-Laws' Couch: Sleeping Away From Home

For a lot of families, the overnight part of the trip is the hardest on the back.

• Ask for the firmest option. If you have a choice between a soft couch and a firmer guest bed, take the firmer one.
• Use pillows on purpose. Side sleepers can put a pillow between their knees. Back sleepers can put one under their knees.
• Bring your own pillow if you have room. A familiar pillow is one less change for your neck.
• Move first thing. Before you sit down for coffee, take a short walk around the house or down the driveway. Gentle movement first thing tends to ease morning stiffness.

Who Tends to Feel It Most?

A few groups tend to notice travel soreness more:

• People who already deal with neck or back pain during the year
• Parents carrying kids, car seats and diaper bags
• Anyone driving long distances alone
• Expecting moms, whose posture and balance are already changing
• Grandparents who travel to see the grandkids and sleep in unfamiliar beds

If you are in one of these groups, a visit before you leave can be worth it. Our neck and back pain page explains more about how we approach these concerns.

Should I See a Chiropractor Before or After I Travel?

Book before you travel if your back is already sore, and plan a follow-up after you get home if the trip leaves you stiff. Getting checked before Thanksgiving week means you start the drive or flight with a plan, and you have a few things you know to do on the road.

If you come home sore, don't push through it for weeks. Let us take a look.

What Happens at Your First Visit at The Kingdom Chiropractic?

At your first visit, you'll fill out paperwork, get a tour of the office, sit down for a one-on-one consultation, and go through a chiropractic assessment that uses technology to look at how your spine and nervous system are doing. If it is medically necessary, we take X-rays. You can read the full step-by-step on our what to expect page.

After that, Dr. Mariah and Dr. Sam personally walk you through your assessment results and a care plan built for you. Both doctors earned their Doctor of Chiropractic degrees from Logan University College of Chiropractic, and our practice is Webster Certified for prenatal care. Dr. Sam also holds a Bachelor of Science in Exercise Science and a Master's in Physiology.

We see patients of all ages, so if your kids or parents are also traveling with you, they are welcome too. Our family chiropractic page explains how we care for the whole family.

How Much Does a Visit Cost, and Do You Take Insurance?

We cover payment in person so you get real numbers for your own care plan. When we review your results with you, we go over your care recommendations and the payment options available. If you have questions about cost before you book, call our office at (317) 588-9414 and our team can walk you through it.

When Is Back Pain Not a Wait-and-See Situation?

Some symptoms need medical attention right away, not a chiropractic visit. Go to urgent care or the emergency room if you have:

• Loss of bowel or bladder control
• Numbness in the groin or inner thighs
• Leg weakness that is getting worse
• Severe pain after a fall or a car accident
• Back pain with a fever or unexplained weight loss

Chiropractic care works alongside your medical care. If something feels very different from your usual aches, get it checked.

Plan Your Visit Before Thanksgiving

Thanksgiving falls on Thursday, November 26 this year. Booking a week or two ahead gives you more choice of times before you leave.

The Kingdom Chiropractic

8924 E 96th Street, Fishers, IN 46037

(317) 588-9414

Hours

Monday: 9:30am to 12pm and 3pm to 6pm

Tuesday: 8:30am to 11:30am

Wednesday: 9:30am to 12pm and 3pm to 6pm

Thursday: 3pm to 6pm

Friday through Sunday: Closed

We see families from Fishers, Noblesville, Carmel, Westfield, McCordsville and Fortville.

Book your appointment before you leave town

If fall yard work already has your back complaining, read our post on back pain from raking too.

Frequently Asked Questions

Should I get adjusted right before a long trip?

A visit a few days before you leave gives you time to see how you feel and to ask about stretches for the road. Call us if you aren't sure what timing makes sense.

How often should I stop on a long drive?

Every 60 to 90 minutes is a good rule of thumb. Get out of the car, walk for a few minutes, and gently stretch before you get back in.

Is sleeping on a couch really that bad for my back?

One night usually isn't a big deal. Several nights on a soft couch or air mattress can leave you stiff, especially if you already have back pain. Ask for the firmest surface available and use pillows to support your knees or hips.

How do I book an appointment?

You can book your first appointment online, or call our office at (317) 588-9414 if you have questions first.

Can my kids or parents come in too?

Yes. We welcome patients of all ages, and our doctors are trained in techniques for infants and growing children. Many families come in together.

What should I bring to my first visit?

Bring a list of your symptoms, when they started, and anything that makes them better or worse. If you have had imaging or treatment for your back before, bring those details too. Wear comfortable clothes you can move in.