How to Protect your Back While Traveling
Dec 19th 2019

How to Protect your Back While Traveling

Written by
Jolie Root, LPN, LNC
Jolie is the Senior Nutritionist and Educator for Carlson. She travels throughout North America attending medical conferences, lecturing, and educating about the role of nutrition in integrative medicine.

Neck or back pain can ruin a perfectly good vacation, but, unfortunately, it's extremely common when traveling longer distances in the car or sitting for a prolonged period of time on the airplane. 

Tips for Keeping Our Back and Neck Healthy

1) Change Positions

Try to change your position every 30 minutes. For example, if you're sitting for 30 minutes, get up and stand for a minute.

2) Stretch Often

If driving, stop regularly to get out of the car, stretch, and walk around. If on the plane, do neck roles and stretch your arms and legs.

3) Get Assistance

If you find it difficult to lift luggage into the car, ask a family member or friend for help. If you have trouble lifting luggage into the overhead compartment on a plane, ask a flight attendant for assistance.

4) Take Deep Breaths

Be mindful of not tensing your muscles, and practice breathing techniques that promote relaxation and calmness. 

5) Use a Neck Pillow

Neck pillows are useful for keeping your spine in proper alignment in the car or on the plane while resting. If you don't have one, a towel or blanket will work.

Featured Articles
The Foundation of Wellness: An Introduction to Mediterranean, MIND, and DASH Diets
Food + Diet / Mar 10th 2025
In today's fast-paced world, maintaining a healthy lifestyle can often feel overwhelming. With countless diets and wellness trends to choose from, it's easy to get lost in the noise. However, three dietary approaches have stood the test of time and research: the Mediterranean, MIND, and DASH diets. These evidence-based eating
Read More
Setting Healthy Diet Goals for the New Year
Food + Diet / Jan 28th 2025
Setting healthy diet goals for the new year is an excellent way to combine your nutrition with exercise and overall well-being objectives. The following are some easy tips to get you started on achieving your goals. Define clear goals. They need to be specific, measurable, achievable, relevant and time bound.
Read More
Conquer the 3 PM Crash: Nutrition and Lifestyle Hacks for Sustained Energy
Health + Wellness / Dec 04th 2024
Why We Get Tired in the AfternoonThe clock strikes 3 PM, and suddenly your eyelids feel heavy. Your energy levels plummet, and the only thing you can think about is a nap or grabbing another cup of coffee. Sound familiar? This midafternoon slump is a common experience for many people,
Read More