Holiday Travel Tips: Stay Comfortable, Healthy, and Pain-Free Overseas
Heading overseas for the holidays is exciting — whether you’re visiting family, escaping the cold, or ticking off a dream destination. But long flights, heavy luggage, and busy schedules can take a toll on your body if you’re not careful. A little preparation goes a long way in helping you stay comfortable and pain-free while you enjoy your holiday.
Here are some simple physiotherapy and chiropractic-inspired tips to keep you feeling your best while traveling.
🪑 Mind Your Posture While You Travel
Long hours on planes, trains, or in cars can lead to stiff necks and sore backs. Try to sit upright with your back supported, shoulders relaxed, and feet flat on the floor. A small lumbar pillow — or even a rolled-up jumper — can help support your lower back. Avoid crossing your legs for long periods, as this can affect circulation and cause muscle tension.
🤸♂️ Stretch Little and Often
Staying in one position for too long can make your muscles tight and achy. Take every opportunity to stretch — during layovers, rest stops, or even beside your seat. Gentle neck rolls, shoulder shrugs, and leg stretches help keep your body loose and improve blood flow.
💧 Stay Hydrated (Even During Celebrations!)
Traveling — especially flying — can be dehydrating. Drinking plenty of water helps prevent muscle cramps, fatigue, and headaches. Try to limit alcohol and caffeine, which can dry you out (even though holiday cocktails are tempting!). Carry a refillable water bottle so you can sip throughout your journey.
🧳 Pack Smart and Lift Safely
Holiday packing often means extra outfits, gifts, and “just in case” items — but heavy luggage can strain your back and shoulders. Pack only what you need and spread weight evenly. Choose wheeled suitcases or backpacks with good support. When lifting bags, bend your knees and lift with your legs, not your back.
🚶 Keep Moving on Long Trips
If you’re on a long flight or road trip, try to move around regularly. Walk down the aisle, stand up and stretch, or take short breaks during car journeys. This helps reduce stiffness, improve circulation, and lower the risk of swelling or blood clots.
🩺 Plan Ahead if You Have Ongoing Pain
If you have a history of back, neck, or joint issues, it’s a good idea to check in with a physiotherapist or chiropractor before you travel. They can offer tailored exercises, advice, or support tools (like braces or orthotics) to help you manage discomfort while you’re away.
🧘 Prioritise Self-Care
The holidays can be busy and tiring, especially when travel is involved. Try to get enough sleep, eat balanced meals, and take moments to relax — even if it’s just a few deep breaths or a short walk. Looking after yourself means you’ll have more energy to enjoy your trip.
✈️ Enjoy Your Holiday, Pain-Free
Traveling overseas for the holidays should be memorable for the right reasons. By taking a few simple steps to care for your body, you can reduce discomfort, avoid injuries, and focus on making the most of your time away.
Safe travels and happy holidays! 🎄🌍