Conditions

Traveling for the Holidays? Don’t Let Pain Tag Along

There’s something magical about holiday travel, right? Whether you’re jetting off to visit family or hitting the road for a winter getaway, the excitement is hard to beat. But let’s be real—travel can also bring along an unwelcome guest: pain. Think sore backs, stiff necks, tight hips, or aching joints. Not exactly the company you want when you’re trying to enjoy the season.

Here’s the thing: many of us underestimate how stressful travel can be on our bodies. Sitting for hours, dragging around heavy luggage, and sleeping in unfamiliar beds can do a number on you—especially if you already have chronic pain, inflammation, or past injuries. But the good news? With just a few mindful adjustments, you can travel smarter, avoid discomfort, and actually enjoy your trip without wincing through it.

In this guide, we’re going all in on how to prevent pain while traveling. From stretches that keep your muscles loose to choosing the right travel gear, and even how hydration helps—this is your all-in-one holiday travel wellness checklist. If you’re in the Dallas-Fort Worth (DFW) area, the Advanced Pain Institute of Texas is your go-to for pre-travel pain relief and management. Let’s dive in and make this your most comfortable trip yet.

Why Holiday Travel Can Be a Pain—Literally

Holiday travel has a way of turning even the most festive person into a ball of stress and tension. Why? Because it often involves everything that pain thrives on: long hours in confined spaces, stress, disrupted sleep, and irregular routines.

Whether you’re sitting in a cramped airplane seat for five hours or stuck in traffic on I-35, your body pays the price. Extended sitting tightens hip flexors, compresses the lower back, and leads to stiffness in your neck and shoulders. Then there’s the lifting and dragging of suitcases—which can strain your back or shoulders if you’re not careful.

Crowded airports and train stations add another layer of stress. Navigating lines, standing for long periods, or rushing through terminals puts unnecessary pressure on your joints. And let’s not forget about disrupted schedules—missing your regular stretching, exercise, or physical therapy routines can leave your body more vulnerable to pain flare-ups.

And for folks already managing chronic conditions like sciatica, arthritis, or fibromyalgia, travel doesn’t just make things inconvenient—it can trigger or worsen symptoms. That’s why preparation isn’t just helpful, it’s essential.

Holiday travel should be about making memories, not nursing injuries. So, taking a few proactive steps can make all the difference between a painful journey and a pleasant one.

Understanding the Body Under Travel Stress

Ever wonder why your body feels like it went through a wrestling match after a long flight or road trip? It’s not your imagination—travel puts your body under a unique kind of stress. When you sit for hours, especially in tight, uncomfortable positions, your muscles don’t get to move and stretch the way they need to. This leads to stiffness, poor circulation, and in some cases, actual nerve compression.

Let’s break it down. Sitting for prolonged periods places a lot of pressure on your spine, especially the lower back. Your posture slumps, your core disengages, and your neck juts forward—all of which strain your muscles and joints. Your hamstrings and hip flexors tighten, which can lead to misalignment in your pelvis and back pain once you finally stand up.

Blood circulation also takes a hit. When you’re stationary for a long time, your blood flows more slowly, especially to your legs. This can cause swelling in your feet and ankles, or in extreme cases, increase your risk of developing blood clots (deep vein thrombosis).

And let’s not forget the psychological stress. Whether it’s dealing with delays, layovers, or just the mental toll of planning a trip, stress amplifies physical discomfort. Your muscles naturally tense up under stress, making you even more vulnerable to pain flare-ups.

Knowing how your body reacts to travel is the first step in managing it. The solution isn’t avoiding travel altogether—it’s about taking smarter steps to support your body through the journey. A few key adjustments can dramatically reduce the wear and tear travel puts on your system.

The Importance of Travel-Friendly Body Care

Treating your body well during travel isn’t just a luxury—it’s a necessity. You might not feel the effects immediately, but over time, neglecting your physical comfort while traveling can lead to long-term issues. The key is adopting a preventative mindset.

Think of your body like a car. Would you take your vehicle on a cross-country road trip without checking the oil or tire pressure? Probably not. So why would you do the same to your body? Preparing for travel with stretches, hydration, and pain management tools is like doing a pre-trip tune-up for your muscles and joints.

Travel-friendly body care starts with awareness. You need to be in tune with how your body feels—before, during, and after your trip. Are you carrying tension in your neck? Is your lower back feeling tight? These are signs that your body needs support, and the earlier you catch them, the better.

What’s more, investing in small comforts—like ergonomic travel gear or quick stretching routines—pays off in a big way. These aren’t luxuries; they’re necessities for anyone who wants to arrive at their destination feeling ready to celebrate, not collapse.

Your holiday travel should be a time for reconnecting with loved ones and enjoying the moment—not managing nagging pain. That’s why smart travel-friendly body care isn’t just about reacting to discomfort, it’s about preventing it in the first place.

Stretch Breaks: Your Body’s Best Friend

You might not think of stretching as something crucial while traveling—but it absolutely is. Stretch breaks are one of the most powerful, underrated tools for preventing travel-related pain. And the best part? They’re totally free and can be done just about anywhere.

Every time you get up and move, you’re hitting a reset button on your posture. You’re reactivating muscles that have been dormant and giving your joints a chance to move through their natural range of motion. This is especially important if you’re sitting for more than an hour at a time.

On a plane? Use the aisle to walk and do light stretches. Driving? Make it a rule to stop every two hours for a quick walk and stretch session. Trust me, your hips and back will thank you. Stretching keeps your muscles supple and improves circulation, reducing the risk of cramps, numbness, and inflammation.

What’s more, stretching activates your parasympathetic nervous system—the “rest and digest” system—which can help calm anxiety and improve your mood. That’s a bonus when you’re in the middle of the holiday travel chaos.

And no, you don’t need to bust out a yoga mat and do a full routine in the middle of the airport. Just five minutes here and there can make a world of difference. The secret is consistency.

So, do yourself a favor—set a reminder on your phone, ask your travel buddy to stretch with you, or make it a part of your rest stop routine. Your body will feel more energized, your posture will be better, and you’ll arrive feeling refreshed instead of wrecked.

Top 5 Easy Stretches to Do While Traveling

Alright, now let’s get practical. Here are five simple, discreet stretches you can do pretty much anywhere—on a plane, at a rest stop, or even while waiting in line at security.

Neck Rolls
Gently tilt your head to one side, then slowly roll it forward and to the other side. Do 3-5 slow rolls in each direction. This helps release tension in the neck and upper shoulders—a common hotspot for travelers.
Seated Spinal Twist
Sit upright in your seat. Place your right hand on the outside of your left thigh and gently twist your torso to the left. Hold for 10 seconds, then repeat on the other side. This helps release pressure from the lower back and spine.
Calf Raises
Standing or seated, lift your heels off the ground and slowly lower them. Repeat 10-15 times. This promotes circulation in the lower legs, which is critical during long travel periods.
Shoulder Rolls
Raise your shoulders toward your ears, then roll them backward and down in a circular motion. Do 10 rolls, then reverse the direction. Perfect for easing tension caused by carrying bags or hunching over devices.
Standing Hamstring Stretch
While standing, place one heel on a low step or suitcase. Keep your leg straight and bend slightly forward at the hips. Hold for 20 seconds, then switch sides. This loosens tight hamstrings, which affect the lower back and hips.

No fancy equipment needed. No embarrassment. Just you, taking a moment to care for your body—even in the middle of a bustling airport.

Use Support Pillows Like a Pro

Let’s talk about one of the most underrated travel essentials: support pillows. If you’ve ever stepped off a plane or out of a car with a crick in your neck or pain in your lower back, chances are you didn’t have the right kind of support. Investing in a good travel pillow isn’t about luxury—it’s about necessity, especially if you want to prevent pain and stiffness during your holiday trips.

There are three main areas where pillows can make a massive difference: your neck, your lower back, and your overall posture.

First up, neck pillows. We’re not talking about the cheap foam ones you grab at the airport gift shop. A high-quality memory foam or inflatable travel pillow that supports your entire neck and chin can help maintain a neutral spine position. This prevents your head from bobbing forward or sideways while you nap, reducing strain on your cervical spine. If you’re a frequent flier, it’s worth investing in a neck pillow that actually cradles your neck properly—your future self will thank you.

Next, lumbar support pillows. Airplane seats and car seats are notoriously bad for your lower back. Most are too soft and don’t support the natural curve of your spine. A slim lumbar pillow or even a rolled-up towel placed at your lower back can help you maintain better posture and keep that natural “S” shape in your spine intact. This is especially important for people with a history of sciatica, herniated discs, or chronic lower back pain.

Then, there are full-body or multi-purpose travel pillows. These are great for long flights, overnight trains, or even hotel stays where you’re unsure of mattress firmness. They can be adjusted for leg support, used between the knees (to align the hips), or hugged to relieve shoulder pressure. Versatility is key here.

Support pillows aren’t just for show—they’re your personal pain-prevention squad. Use them smartly, and you’ll arrive feeling rested, not wrecked. If you’re in doubt about which one’s best for your specific condition, a quick consult with a pain specialist—like the ones at Advanced Pain Institute of Texas—can help guide you in the right direction.

Hydration: The Overlooked Pain Preventer

We get it—when you’re rushing through airport security or road-tripping with limited bathroom stops, drinking water doesn’t feel like a priority. But here’s the truth: staying hydrated is one of the simplest ways to reduce pain while traveling.

Dehydration does more than just make you thirsty—it stiffens muscles, irritates joints, and reduces spinal disc fluid, leading to more pain and stiffness, especially in the back and neck. Your muscles rely on hydration to stay elastic and function properly. When you’re dehydrated, you’re more prone to cramps, tightness, and inflammation.

Air travel makes this even worse. The cabin environment in airplanes is extremely dry, and it drains moisture from your body faster than you think. You can lose up to 1.5 liters of water during a three-hour flight. That’s a lot! And guess what? Coffee, alcohol, and soda (which many people enjoy while flying) only add to the dehydration issue.

Here are a few easy hydration hacks for travel:

Bring your own refillable water bottle. Most airports now have refill stations past security.
Set reminders on your phone to sip every 30 minutes.
Limit caffeine and alcohol while flying or on the road.
Eat water-rich snacks like cucumber slices, oranges, or watermelon.
Add electrolytes to your water if you’re traveling for long hours or in a hot climate.

If you suffer from chronic conditions like arthritis, fibromyalgia, or nerve pain, staying hydrated can help prevent flare-ups. Water helps flush toxins, lubricates joints, and keeps tissues healthy, all of which are vital during long trips.

So, next time you’re tempted to skip the water to avoid bathroom breaks, remember: a hydrated body is a happy, pain-free body. It’s a small habit that makes a huge difference in how you feel at the end of your journey.

Avoiding Pain Triggers During Long Journeys

Long journeys can be full of surprises—and not all of them are pleasant. If you’re not careful, your travel habits could actually trigger unnecessary pain or worsen existing issues. The good news is that most of these pain triggers are totally preventable once you know what to look for.

Let’s start with the most common trigger: improper posture. Whether you’re slouched in a car seat or huddled over a tray table on a plane, poor posture leads to tight muscles, pinched nerves, and pressure on your spine. Try to sit upright with your shoulders relaxed and your feet flat on the floor. Use lumbar support and don’t cross your legs for long periods.

Next is the issue of heavy luggage. Lifting a 50-pound suitcase onto a conveyor belt or overhead bin without using proper form is a back injury waiting to happen. Bend your knees, lift with your legs, and if it’s too heavy—ask for help. Also, consider a suitcase with 360-degree spinner wheels to reduce strain on your shoulders and wrists.

Don’t forget about footwear. Unsupportive shoes (like flip-flops or heels) can throw off your gait and cause pain in your knees, hips, and lower back. Stick with comfortable, supportive shoes, especially during long airport walks or sightseeing excursions.

Then there’s the overlooked issue of temperature and circulation. Planes can be cold, which causes muscles to tighten. Wear layers, bring a small blanket or scarf, and don’t let your legs stay in the same position for too long.

Here’s a pro tip: Pack a small “pain relief kit” with you. Include items like:

A travel-sized heat pack or cold compress
Topical pain relief cream
Over-the-counter pain relievers (approved by your doctor)
Compression socks
A tennis ball or massage roller for muscle knots

By recognizing and addressing these common travel pain triggers, you’ll be a step ahead in keeping your trip as smooth—and comfortable—as possible.

Choosing the Right Seat: Window, Aisle, or Exit Row?

When booking your flight, you probably consider legroom or a view when choosing a seat—but have you ever thought about how your seat selection could affect your pain levels? Believe it or not, choosing the right seat can play a huge role in how your body feels after hours of travel.

Let’s break down your options.

Window seat: Great for naps and fewer interruptions, sure—but not so great if you need to get up and move. If you’re prone to stiff joints or circulation issues, being “trapped” against the window may stop you from taking regular stretch breaks. Over time, this can lead to tight hips, swollen feet, and even low back pain. If you plan to sleep the whole flight, it can work. Otherwise, it might be limiting.

Aisle seat: This is often the best option for pain prevention. You have more freedom to stand, stretch, and move around without disturbing others. It also makes it easier to access your carry-on items, medications, or stretch tools during the flight. If you’re managing conditions like sciatica or arthritis, this seat gives you the flexibility to adjust and move as needed.

Exit row seat: These seats are famous for their extra legroom—but there’s a catch. They typically come with harder, non-reclining seats and less under-seat storage. If legroom is your top concern, and you don’t mind less cushioning, this might still be a good choice. Just remember to bring a lumbar support pillow, because these seats often lack the usual padding.

Pro Tips:

If you’re taller or have long legs, the aisle or exit row can help reduce hip and knee cramping.
For longer flights, try to get a seat near the restrooms or galley, so you can stand up and move frequently.
If you’re flying with a travel partner, book the aisle and window in a three-seat row—odds are, no one will take the middle, giving you extra space.

Seat choice isn’t just about comfort—it’s about keeping your circulation healthy, your muscles loose, and your pain levels low throughout the journey. A little planning here goes a long way in how you feel once you land.

Packing Smart for Pain-Free Travel

Let’s be honest: most of us throw stuff in a bag last-minute and hope for the best. But if you want to travel pain-free, a little strategic packing can make a big difference. Your suitcase can either be your pain relief toolkit—or your worst enemy. So let’s pack smart.

First, consider your carry-on as your mini wellness center. This is where you’ll store essentials that can help you manage or prevent pain during travel. Here’s a list of must-haves:

Compression socks: These are a game-changer for long flights or car rides. They improve circulation, reduce swelling, and help prevent deep vein thrombosis (DVT), especially if you’re sitting for hours.
Portable lumbar pillow or back support: As mentioned earlier, plane and car seats aren’t designed for spine health. Bringing your own support is non-negotiable.
Heat wraps or patches: Disposable heating pads can soothe tight muscles, especially on the lower back or neck. Look for ones that are TSA-compliant and easy to activate without plugs.
Massage tools: A small tennis ball or travel-sized massage roller can relieve knots in your back or legs. Roll it gently against the seat or floor during breaks.
Over-the-counter pain relievers: Talk to your doctor, but having ibuprofen or acetaminophen on hand can help prevent inflammation before it starts.
Stretch strap or resistance band: Super compact, yet incredibly helpful for light stretching in the hotel or even during a layover.
Water bottle: A collapsible, refillable water bottle saves space and keeps you hydrated.

Then there’s your checked luggage. Make sure your suitcase is light and has four spinner wheels to avoid straining your shoulders or wrists. If lifting heavy bags is painful for you, consider shipping gifts or heavy items ahead of time so you’re not carrying more than you can handle.

Packing with intention means you’re always ready to combat pain before it starts. It’s not about overpacking—it’s about strategically choosing items that support your health and make the journey smoother.

Flying Tips to Keep Pain at Bay

Flying doesn’t have to leave you feeling stiff, sore, and exhausted. With a few smart moves, you can land at your destination feeling almost as fresh as when you left. Here’s how to fly smarter—and pain-free.

1. Board early if you need time to get settled.
Many airlines allow passengers with disabilities or chronic conditions to pre-board. Use this time to arrange your lumbar support, organize your stretch tools, or simply get comfortable without the rush.

2. Set a timer to move every hour.
You may not be able to walk laps during turbulence, but gentle stretches in your seat work wonders. Do ankle rolls, neck stretches, or calf raises every 30–60 minutes to keep blood flowing and muscles relaxed.

3. Avoid carrying heavy bags on your shoulder.
Use backpacks or suitcases with wheels to distribute weight evenly. If you must use a shoulder bag, switch sides frequently to avoid overloading one area of your body.

4. Use in-flight pillows and blankets creatively.
Don’t just use the neck pillow around your neck—place it behind your lower back or under your thighs to support circulation and posture.

5. Avoid alcohol and salty snacks.
They dehydrate you and lead to inflammation and swelling. Instead, opt for water-rich fruits, herbal teas, or electrolyte water to stay hydrated.

6. Dress in layers and bring cozy socks.
Cold temps can cause muscle tightening, especially for people with chronic pain conditions. Stay warm to keep muscles loose.

7. Don’t wait for pain to start.
If you know you’ll be sitting for hours, take preventative medication (with doctor’s approval) and use heat wraps or support gear before the pain begins. Prevention is easier than treatment.

Every body is different, but with a bit of planning, you can reduce your risk of post-flight pain dramatically. Whether you’re heading home for the holidays or flying somewhere new, you deserve to enjoy the journey—not suffer through it.

Road Tripping Without the Aches

Let’s be honest: road trips can be a blast—singing along to your favorite songs, snacking on road trip treats, and soaking in the scenery. But if you’re not careful, they can also leave your body in knots. Unlike flying, where you have a bit more freedom to walk the aisle, car travel locks you into one position for hours. That spells trouble for your back, neck, hips, and knees if you’re not proactive.

First things first: your car seat is not your friend—at least not by default. Most car seats aren’t ergonomically designed for long-term sitting. They often push your lower back out of alignment and tilt your pelvis forward, which can strain your spine and hips. The good news? You can fix this with a few easy adjustments.

Car Seat Adjustments for Comfort:

Adjust your seat angle so your hips and knees are level. Too much tilt causes pelvic strain.
Use a lumbar pillow or towel roll behind your lower back for proper spinal support.
Raise the seat height slightly if your knees sit higher than your hips—this reduces hip and lower back pressure.
Tilt the seat back slightly (no more than 100 degrees) to reduce spine compression.

Next, make stops a priority. Don’t fall into the trap of “let’s just power through.” That’s a surefire way to end up stiff and sore. Plan to stop every 1.5 to 2 hours to stretch, walk, and move your body. These mini movement breaks reset your posture, improve circulation, and release muscle tension.

Even during the drive, you can sneak in some seated stretches:

Shoulder blade squeezes
Neck tilts and turns
Ankle and foot rolls
Isometric glute squeezes (yes, your butt muscles need love too)

Don’t forget the importance of staying hydrated, even if it means more bathroom breaks. Drinking water helps reduce inflammation and prevents your muscles from tightening up.

And what about passengers? Encourage them to stretch with you during stops. Make it a group activity. Pack a travel foam roller, resistance bands, or even a yoga mat if you’re planning scenic pitstops.

Your road trip shouldn’t feel like a marathon your body has to recover from. With a little prep and a lot of movement, you can cruise through your trip feeling energized, not achy.

Hotel Room Hacks for Better Sleep and Less Pain

You’ve finally arrived at your destination—hooray! But then you lie down on that hotel mattress and think, “How is this thing both too soft and too firm?” Hotel rooms are notorious for having questionable sleep setups, which is a problem because poor sleep equals more pain and slower recovery.

But don’t worry—there are ways to hack your hotel stay and get the restful, pain-free sleep your body desperately needs after travel.

1. Rebuild Your Bed

Let’s face it, hotel mattresses are rarely ideal. If the mattress is too soft, it can throw your spine out of alignment. Too firm? You’ll wake up with tight hips and shoulders.

Here’s how to fix it:

Ask for extra pillows at the front desk. Use them to support your knees (if you’re a back sleeper) or between your knees (if you’re a side sleeper) to keep your hips aligned.
Use a blanket as a mattress topper if the bed feels too hard. Add a layer of softness and pressure relief.
If the pillow is too thick or thin, fold a towel to get the right neck support. Your neck should stay in line with your spine—not tilted up or down.

2. Stretch Before Bed

Travel tightens your muscles, especially in the hips, lower back, and shoulders. Before crawling into bed, do 5–10 minutes of gentle stretching:

Cat-cow stretches
Child’s pose
Supine twist
Forward fold

These simple moves help release tension, lower stress, and promote deeper sleep.

3. Temperature and Light Control

Pain worsens when your body doesn’t fully rest. Make your sleep environment as calm and dark as possible:

Lower the thermostat—cooler temps improve sleep quality.
Bring a sleep mask or blackout curtains if light is a problem.
Use white noise apps or a travel fan to block out hallway noise or elevator dings.

4. Pack Your Sleep Essentials

If you’re someone who struggles with pain regularly, bring your own:

Neck pillow or orthopedic pillow
CBD balm or pain relief cream
Small heating pad (just make sure it works with travel voltage)

A few intentional changes in your hotel setup can be the difference between waking up groggy and sore—or rested and ready to enjoy your holiday.

When to Seek Professional Help Before Traveling

Sometimes, despite your best efforts, pain lingers or worsens before a big trip. Maybe you’ve got that nagging sciatic nerve acting up, or your lower back locks up at the thought of sitting for hours. That’s when it’s time to ask the big question: Should I talk to a pain specialist before I travel?

If you’re dealing with any of the following, the answer is a resounding yes:

Chronic back or neck pain that flares up with long periods of sitting
Recent injury or surgery that hasn’t fully healed
Tingling, numbness, or weakness in your legs or arms
Joint pain that’s worsened despite rest and OTC treatments
Diagnosed conditions like arthritis, herniated discs, fibromyalgia, or spinal stenosis

Meeting with a pain management specialist before your trip can help you:

Get custom travel tips tailored to your condition
Receive non-opioid pain treatments that last during travel
Access safe medications or tools to take on the road
Learn specific stretches or movements that relieve your type of pain

If you’re in the DFW Metroplex, Advanced Pain Institute of Texas offers expert-level care and cutting-edge treatments for chronic and acute pain. Their team understands how pain affects daily life—and especially how it complicates something as important as holiday travel.

Whether you need injection-based therapy, nerve blocks, or a personalized travel pain plan, a pre-travel appointment can make your trip safer, smoother, and way more enjoyable.

The Role of Advanced Pain Institute of Texas

When it comes to managing pain before a big trip—or throughout the year—the Advanced Pain Institute of Texas is a game-changer for residents in the DFW Metroplex. Let’s face it: pain doesn’t take a holiday, and it certainly doesn’t care about your travel plans. But that doesn’t mean you have to suffer through it.

The team at Advanced Pain Institute understands the unique needs of travelers dealing with chronic or acute pain. Whether you’re prepping for a cross-country flight or just a few hours on the road, their goal is to ensure you’re traveling in comfort—not in agony.

What They Offer:

Comprehensive evaluations to get to the root of your pain
Minimally invasive procedures like nerve blocks, spinal injections, and regenerative therapies
Customized treatment plans tailored to your travel schedule
Advanced diagnostic tools to identify and manage your specific pain triggers
Non-opioid solutions to control pain without risky medications

Their multidisciplinary team of physicians and pain specialists work with you one-on-one to develop a plan that works for your body and your lifestyle. It’s not just about managing symptoms—it’s about improving your overall quality of life, especially when you’re on the move.

Even if you don’t think your pain is “bad enough” to see a specialist, think again. Sometimes the smartest move is to be proactive. A simple consult before a long trip can help you avoid complications, manage flare-ups, and set you up for a far more pleasant travel experience.

And the best part? If you’re local to Dallas-Fort Worth, help is right around the corner. The Advanced Pain Institute of Texas serves the entire DFW Metroplex, providing easy access and quick scheduling so you’re not left waiting weeks to get help.

Pain doesn’t have to control your travel. With the right guidance, the right tools, and the right specialists on your team, you can take back your holidays—and every journey that comes after.

Conclusion: Travel with Joy, Not Pain

The holidays are meant to be joyful—a time to unwind, reconnect, and make memories. But pain can easily hijack those plans if you’re not careful. Whether it’s a sore neck from a long flight, an aching back from a road trip, or swollen legs from sitting too long, travel-related pain is incredibly common—but just as preventable.

You don’t have to accept pain as part of the journey. With a little planning, the right tools, and smart choices—from seat selection and packing techniques to stretches and hydration—you can travel in comfort. And if your pain needs extra attention, don’t hesitate to reach out to a professional.

If you’re in the DFW area, the Advanced Pain Institute of Texas is here to help you prepare, prevent, and manage pain so that you can focus on what truly matters—enjoying the holiday season with the people you love.

Travel should be about adventure, joy, and celebration—not enduring discomfort. So take care of your body like you take care of your plans. Stretch often, pack smart, stay hydrated, and listen to your body’s signals.

This season, let pain stay behind while you move forward—comfortably.

FAQs

1. What are the best stretches to do on a plane?
Simple stretches like neck rolls, seated spinal twists, calf raises, and shoulder shrugs are perfect for in-flight comfort. Take short walks during longer flights and move your ankles in circles to promote circulation.

2. How do I keep my lower back from hurting on long drives?
Adjust your seat to maintain good posture, use a lumbar support pillow, and take breaks every 1.5 to 2 hours to stretch. Packing light and keeping your wallet or bulky items out of your back pocket also helps prevent spinal misalignment.

3. Can hydration really reduce travel pain?
Yes! Hydration keeps your joints lubricated, reduces muscle stiffness, and improves circulation. Dehydration can amplify pain, especially in muscles and joints, so drink water consistently throughout your trip.

4. Should I consult a pain specialist before a long trip?
If you experience chronic pain, recent injuries, or flare-ups, it’s wise to consult a specialist. They can help you create a personalized pain management plan that includes travel tips, medication guidance, and preventative care.

5. What makes Advanced Pain Institute of Texas different?
Located in the DFW Metroplex, the Advanced Pain Institute of Texas offers cutting-edge, non-opioid pain treatments with a compassionate, individualized approach. Their team of experts specializes in helping patients prepare for major events—like travel—so you stay comfortable, functional, and pain-free.