8 Tips On How To Avoid Back Pain When Traveling
If nearly 80% of Americans experience back pain at some point in their lives, it’s no surprise that many people also struggle with back pain while traveling. Each year, about 45% of Americans step onto planes—whether for business, pleasure, or family visits. That’s nearly 8 million people flying every day, and the number is only rising.
Unfortunately, traveling with back pain adds another layer of discomfort. Whether it’s lugging heavy baggage, sitting for hours in cramped airplane seats, or sleeping in unfamiliar hotel beds, travel can easily aggravate the spine. Below, we’ll share eight practical tips to help you avoid or reduce back pain while traveling so you can actually enjoy your trip.
1. Be Smart About Carrying Your Luggage
Heavy, overloaded suitcases are one of the quickest ways to irritate your lower back. With baggage fees climbing, more people choose carry-ons, but that means hauling them everywhere—onto shuttles, through terminals, and into overhead bins. A roller bag helps, but lifting a 25–50 lb suitcase into a narrow bin can easily strain your back.
Tip: Use lightweight luggage, pack only essentials, and don’t hesitate to ask a flight attendant or travel companion for help when lifting.
2. Make Airplane Seats Work for You
Airplane seats are not designed with your spine in mind. They’re narrow, stiff, and rarely provide proper lumbar support.
Tip: Bring a small pillow, rolled-up sweater, or travel lumbar roll to place in the small of your back. Leaning into this support can reduce strain and help you sit more comfortably.
3. Don’t Sit Still for Too Long
“Sitting is the new smoking.” Long flights mean hours of inactivity, which stiffens joints and muscles, worsening back pain.
Tips:
Stand up and walk every hour, even for just a minute or two.
Stretch gently at your seat or in the aisle.
Stay hydrated to keep joints lubricated and circulation moving.
Position your seatbelt low across your hips, not over your stomach, to reduce pressure on your spine.
4. Sleep Smarter in Unfamiliar Beds
Not all hotel beds are created equal. Poor support can make it hard to rest, especially when you already have back pain.
Tips:
If sleeping on your back, place a pillow under your knees.
If sleeping on your side, put a pillow between your knees and hug another to support your spine.
Rearrange the hotel pillows—use them strategically for support rather than letting them go to waste.
5. Prepare Before Trying New Activities
Vacations often inspire adventure—zip-lining, hiking, paddleboarding. These can be great, but if your body isn’t conditioned, your risk of injury skyrockets.
Tip: Train before your trip and start with shorter or lower-intensity activities so your back isn’t shocked by sudden movement.
6. Avoid Over-Scheduling
Ever feel like you need a vacation from your vacation? Packing every day with nonstop activities doesn’t allow your body time to recover.
Tip: Alternate busy activity days with lighter, relaxing ones. Build in downtime to lounge by the pool, enjoy a spa treatment, or take an easy morning walk.
7. Keep Stress Levels Down
Travel can be stressful—tight schedules, delayed flights, crowded airports. Stress often manifests in muscle tension, especially in the neck and back.
Tip: Practice deep breathing, stretch when you can, and give yourself buffer time in your travel schedule to stay relaxed.
8. Stay Active, Even on Vacation
Movement is medicine. Even a short walk, a gentle swim, or simple stretching can keep your muscles loose and reduce back stiffness.
Conclusion: Travel Without the Back Pain Burden
Traveling should be about making memories—not suffering through back pain. By being mindful of how you carry luggage, sit on planes, sleep in hotels, and schedule your activities, you can minimize discomfort and actually enjoy your trip.
At Revive PT & Pilates, we help people every day find long-term solutions for back pain using a combination of hands-on therapy, Pilates-based rehabilitation, and personalized wellness programs.
Or call us at 760-503-4440 to talk with a specialist and find out how you can start your journey toward a pain-free life.
Safe travels—and may your back thank you for it!
