Holidays are meant to be fun, not a pain in the neck. Over the Christmas holiday period the CAA NT wants you to avoid some of the common travel “bugs” that can spoil a holiday, below are some travel tips to help you avoid irritating your spine over the break. Travelling by car or bus. 1. Take regular stretch breaks at least every 1 - 2 hours. 2. Tuck in your chin & roll your shoulders back every hour to loosen tight muscles. 3. Use a back support behind the back. 4. Sit upright with your head back before setting the position of your mirrors. This will remind you not to slouch. 5. Put your seat upright & ensure your tailbone is as far back in the seat as it can be. Travelling by plane 1. Where possible, sit on the aisle to make it easier to regularly stretch and walk during the flight. 2. Use a back support as with car or bus travel. 3. Be careful lifting suitcases, bend with your knees, not your back. 4. Regularly roll your ankles in circles and point them to flex your feet. 5. Stretch at least every 1 - 2 hours, and always stretch after sleeping. Sleeping in a strange bed 1. Sleep on your back or side as much as possible, avoid sleeping on your stomach. 2. If the bed is ‘saggy’, consider putting the mattress on the floor. 3. Pillows are light, so take a supportive pillow along for your trip. Keep an eye out for my next column about getting a good sleep and good mattress and pillow section. Have a Merry Christmas and a Happy New Year from all of us at the CAA NT.