Long car rides, flying, extra physical activity, stress, unfamiliar beds, and hauling luggage are all part of travel, and for anyone with back problems, every one of them can make pain worse. Here’s how to reduce or avoid back pain on your next trip.
Road trip tips
Sitting in the same position for hours can cause soreness fast, even if your back has felt fine leading up to the trip. A little preparation goes a long way:
- Bring a lumbar pillow. Placed in the small of your back, it supports your lumbar spine, reduces pressure, and helps prevent the slouching that leads to lower back pain. A rolled-up sweatshirt or towel works in a pinch. Readjust it periodically so your position doesn’t get too stagnant.
- Pack a portable heating or cooling pad. Heat boosts circulation and eases stiffness; cooling helps with inflammation and nerve pain. Alternating between the two can maximize blood flow to tense or painful muscles.
Driving posture
Good posture behind the wheel matters more than most people realize. Empty your pockets and keep your hands evenly positioned on the wheel (roughly the 8 and 4 positions) to avoid uneven weight distribution. Sit a comfortable distance from the wheel, close enough that you’re not leaning forward and loading your lumbar spine, neck, and shoulders. Check in on your posture throughout the trip: back against the seat, head lightly touching the headrest.
Move around
Humans aren’t built to sit for hours at a stretch. Every time you stop for gas or food, get out and walk for a few minutes, and use short breaks for a few simple stretches.
Flight tips
Long lines, cramped seats, heavy luggage, and forced stillness make flying tough on a bad back. Most of the road trip advice above still applies: come prepared, watch your posture, and move whenever you can. A few flying-specific tips:
- Plan ahead. Stress is a major contributor to back pain, and travel stress is largely avoidable with planning. Book early so you have more seat options.
- Choose your seat carefully. An aisle seat gives you the freedom to stand, walk, and stretch. An exit row (if you’re able to assist in an emergency) offers extra legroom.
- Consider upgrading if you can. Better seats, and boarding closer to the front, mean less time standing in tight quarters.
Packing tips
- Pack lightly. Start a few days ahead and think in versatile, dual-purpose items.
- Pack comfortable, broken-in shoes.
- Check your bag when you can, and leave the heavy lifting to the professionals, especially for connecting flights.
- Use a rolling bag or backpack instead of a shoulder bag. A shoulder bag puts uneven weight on your back; a rolling bag or backpack distributes it more evenly.
Think ahead during the trip
Don’t push your body to a breaking point early in the trip out of fear of missing out; you may pay for it later. Alternate physically demanding activities with more relaxed ones, and plan a light activity after anything that tends to irritate your back.
The best travel tip for back pain
All of the tips above are short-term ways to reduce strain, but the real fix is addressing what’s actually causing your back pain in the first place. Our back pain specialists are trained to find the root cause and build a plan for long-term results, not just a workaround for your next trip.