Bringing comfort back

McClatchy Newspapers (MCT) - Dragging around heavy luggage, slouching in airport chairs and sitting for long flights can turn the holidays into a pain in the back.

The spine was designed to move, not sit still for hours in planes or cars, said Jason Brewton, physical therapy director for the Texas Back Institute.

To prevent back pain from spoiling the holidays, follow these tips from the Texas Back Institute:

Fix the seat: Airplane seats often force the lower back into an unnatural, stressful position. Support the curves in your lower back by placing a rolled-up airline pillow, towel or blanket between your back and the seat. Try sitting in a slightly reclined position, which can be less stressful on the spine.

Do it right: While seated, your knees should be bent at a right angle. If the seat is too high, place your feet on something that can act as a footrest to maintain the right angle.

Drink water: Drink water often to help keep pain away and your body nourished.

Get up and move: Stretch and move around every 20 to 30 minutes or at the very least every hour or two. Walk to the back of the plane, do heel raises, side-bend stretching and marching in place to reduce stiff muscles and help curb inflammation. Ask for an aisle seat to make movement easier.

Use your entire body to turn when lifting heavy luggage: Pivot with your foot, not your back, so that the whole body moves rather than twisting your spine.

Avoid making carry-ons too heavy: Lifting excessive weight overhead is a common cause of hyperextension injuries, which occur because the weight is too heavy for the trunk to maintain stability.

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© 2008, Fort Worth Star-Telegram.