The holidays can be a great time to connect with family and friends. For many of us, that means traveling during one of the busiest times of the year. Besides the normal hustle and bustle, some of the most common holiday stressors include carrying heavy luggage, enduring long flights or car rides, suffering from jet lag, sleeping with uncomfortable pillows/mattresses, experiencing dehydration and decreasing exercise.

Here are a few tips on how to keep your back healthy so you can make the most of your holiday season.

Holiday Stressor #1: Luggage Overload

1. Avoid carrying luggage that is too heavy for you.
2. Bend your knees and use your leg muscles to handle luggage.
3. Use a back pack with the straps adjusted so that the weight is closest to your back.
4. Bring a back support brace with you, just in case you need a little extra support while carrying bags or walking long distances.

Holiday Stressor #2: Uncomfortable Beds

1. Put towels under your neck and low back to support them when using pillows and beds that are too soft.
2. Keep ice/heat packs nearby to help relieve aches and pains. Heat works great in easing muscle soreness from a bad night's sleep; use ice for acute sprain injuries.
3. Take hot baths/jacuzzis to soothe tired muscles, improve circulation and help you relax.

Holiday Stressor #3: Long Flights

1. Walk every 30 minutes while awake (sitting in an isle seat makes this easier).
2. Do not drink alcohol.  Stay hydrated by drinking lots of water.
3. Put 2-3 pillows behind your back to prevent your back from sinking into seat.
4. Use a neck brace for naps and reading/movies.
5. Stretch in your seat to enhance circulation and avoid stiffness.

Holiday Stressor #4: Poor Footwear

1. Wear supportive walking shoes.
2. Wear orthotics and/or a knee brace, especially if you're walking a lot.

General Tips for Holiday Health

1. Try to stay active, especially if you're used to regular exercises.
2. Avoid over-booking yourself: too many activities may leave you feeling stressed.
3. Train several weeks to a month before trying a new sport, like skiing.
4. Keep calm and cool: to really enjoy your holidays, be sure to relax. That way, you'll come back refreshed and ready to start the new year.