Are you among the millions who will be traveling this holiday season? Having to sit in a car or on an airplane for hours on end can be torture if you're prone to neck and back pain.

Here are seven simple tips to alleviate discomfort.

1. Tuck a small, firm pillow behind the small of your back. Lean the seat back and put your feet up on a bag to help with circulation. A neck pillow may also help ease any neck discomfort.
2. Stretch your legs. First, start with the ankles. Lift one foot off the floor and do 10 circles to the right and then 10 to the left. Next, extend your legs as much as you can and point your toes toward your knees, then point them away from you again. Repeat 5 to 10 times to exercise your lower legs and help the circulation in your feet.
3. Then stretch some more. Put your left ankle on your right knee and bend forward three times, then switch sides and repeat. This helps your low back and buttocks.
4. Don't forget the hamstrings. If you're traveling by car, stop at rest stops to take a brief walk and stretch. If you're on a plane, walk slowly to the rear lavatory area, then stand with your feet together and do a forward bend at the hips to stretch the low back and hamstrings. Repeat 3 to 5 times.
5. Raise your arms. Lift your arms above your head and clasp your hands together, flipping your palms toward the ceiling, and stretch your arms as high as possible.
6. Now for the shoulders. Rotate your shoulders in a slow circular motion, first forward, then backward.
7. Do the twist. While seated, twist your body to the right as far as you can go, then reverse and twist to the left.

These simple and effective strategies will keep the blood flowing and your mind focused on the fun you'll have once you'll get to your destination!

LaTorre Wellness Center is located at 2150 49th St. N, St. Petersburg.