December 20, 2025
How Holiday Travel Impacts Joint Health
Holiday travel often means long hours sitting in a car or airplane, which can lead to stiffness, back pain, sore hips, or knee discomfort, especially for people with existing orthopedic concerns. With a little planning, you can reduce strain on your body and travel more comfortably.
Holiday travel can also highlight existing joint or muscle issues that often go unnoticed during everyday routines. If stiffness, back pain, or joint discomfort tend to flare up during long periods of sitting, the orthopedic specialists at Southeast Orthopedic Specialists (SOS) can help identify the underlying cause and recommend personalized strategies to reduce pain before you travel.
Addressing these concerns early can make a significant difference in how your body handles long flights or drives.
1. Prepare your body before you go.
Extended travel can place added stress on muscles and joints, so it helps to stay lightly active in the days leading up to your trip. Gentle walking, stretching, and basic core or leg strengthening can support the spine and lower joints. Staying hydrated is also important, as dehydration can contribute to muscle stiffness. If you’re dealing with ongoing pain or a recent injury, it’s worth checking in with your orthopedic provider before you travel.
2. Set up your seat with posture in mind.
Whether you’re flying or driving, proper alignment can make a noticeable difference. When flying, an aisle seat can make it easier to stand and move around. Using a small pillow or rolled towel behind your lower back can help support the natural curve of the spine, and keeping your feet flat on the floor or a footrest can help you maintain hip alignment. When driving, adjust your seat so your knees are level with or slightly below your hips, sit upright with relaxed shoulders, and position the steering wheel so your arms stay slightly bent.
3. Move regularly during your trip.
Remaining in one position for too long can increase stiffness and limit circulation. On flights, try to stand or walk the aisle every 60 to 90 minutes. During road trips, plan to stop at least every two hours to stretch. Even while seated, gentle movements of the neck, shoulders, ankles, and hips can help keep blood flowing.
4. Be mindful when handling luggage.
Lifting and carrying bags is a common source of travel-related strain. Rolling luggage can reduce stress on the joints, and packing lighter makes bags easier to manage. When lifting, bend your knees, keep your back straight, and lift with your legs. If you’re using a backpack or shoulder bag, aim to distribute weight evenly.
5. Support your joints throughout the day.
Wearing supportive shoes rather than unsupportive flats or flip-flops can reduce stress on the knees and hips. Compression socks may help improve circulation during long flights or drives, and braces or supports should be used if recommended by your provider. After a long travel day, ice or heat can help soothe sore or inflamed joints.
6. Listen to what your body is telling you.
Increasing pain, numbness or tingling, swelling that doesn’t resolve, or sharp, persistent discomfort are signs to slow down. Avoid pushing through pain, modify your activity as needed, and seek medical guidance if symptoms continue.
Travel with your joint health in mind
Holiday travel doesn’t have to leave you stiff or uncomfortable. With thoughtful preparation and regular movement, you can protect your orthopedic health and enjoy the season.
If joint pain or stiffness is holding you back, whether from travel plans or everyday activities, the orthopedic specialists at SOS are here to help you stay comfortably on the move. Schedule your appointment today.
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