One holiday pain you can actually avoid

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Familial stress and delayed flights may be unavoidable pains this holiday season, but one pain you can prevent this winter is back pain when traveling. An expert at Baylor College of Medicine provides tips for minimizing aches and pains in the airport, on the plane and in your hotel.

"Back pain can either be chronic or acute. Most people can experience both," said Dr. Mike Ren, primary care physician and assistant professor in the Department of Family and Community Medicine at Baylor College.

"Anyone can develop this pain, around your mid-30s is when people will start noticing these kinds of things more often, especially on longer trips."

Lug less luggage

While holiday travels may call for many outfits or transporting gifts, handling overloaded luggage can result in injuries. When packing, Ren advises considering the amount of handling you'll be doing while traveling, including traveling from terminal to terminal, loading the luggage in overhead compartments on airplanes and carrying bags to hotels or other accommodations. Distribute the weight of the items you bring evenly so that the cargo is easier to handle, and consider the type of luggage you want to travel with.

Backpacks and duffle bags should be prioritized for trips with shorter stays that don't require much packing and wheeled luggage can be used for when you are transporting more items. While wheeled luggage may seem easier to manage, lifting an overweight suitcase, especially in the confined space of an airplane, can cause injury. Ren encourages people to ask airline crew for assistance to avoid pain.

Soar, don't be sore

Many people flying economy or coach this holiday season will be burdened with uncomfortable airplane seats. These seats often do not come with sufficient cushioning and can cause numbness and aches on longer flights. To help with this, Ren advises using a jacket or travel pillow to place behind your lower back to provide lumbar support and maintain the natural curve of your spine. Additionally, if it is safe to do so, getting up and walking around the cabin also will help keep you limber, especially for people with longer legs who may face more discomfort in confined space.

When sleeping on airplanes, Ren says spending money on a neck pillow is worth the price. The main goal with the neck pillow should be to support your neck as much as possible. The way your head falls when you sleep will determine the correct way to wear the pillow, but it should keep your neck as straight as possible, similar to when sleeping on a bed. If a conventionally shaped neck pillow does not provide the appropriate support, Ren advises researching other options to see what can work best for you.

Hotel, motel, how to sleep in

Hotel beds are often medium-firm to try to accommodate all sleepers. People used to a softer or harder mattress may find discomfort with this setting and may feel aches after a night's sleep. Extra pillows on the back and between legs and arms can help mitigate discomfort and prevent you from tossing and turning in the night, which will impact the quality of your sleep.

"If you know hotel beds really impact your body, ask if the hotel offers harder or softer mattresses when you make your reservations," Ren said.

Back pains also can be prevented through daily stretches, before or after you go out during your travels. If your itinerary calls for lots of walking, ensuring you bring the right shoe along can also help mitigate back pains. Finally, Ren says it's a good idea to bring along anti-inflammatory medicines like ibuprofen or pain relievers like acetaminophen to help with bodily pains.