✈️ Travelling With Back Pain: Practical Tips For a Smoother Journey

Whether you’re off on a long-awaited summer holiday or away on a work trip, travel can be tough on your back — especially if you’re already dealing with aches, stiffness, or previous injuries. Hours of sitting, carrying heavy bags, and sleeping in unfamiliar beds are all common triggers for flare-ups.

Here are some helpful, practical tips to protect your back and help you arrive at your destination feeling your best:

1️⃣ Pack Smarter

We often underestimate how much strain our luggage puts on our spine. If possible, opt for a suitcase with four wheels so you can push rather than pull it behind you. If you’re using a rucksack, make sure the weight is evenly distributed and adjust the straps so the bag sits close to your back rather than hanging low. Don’t overload it — pack only what you truly need.

2️⃣ Move Often

Sitting for long periods, whether on a plane, train, or in the car, can leave your back stiff and sore. Aim to stand up and stretch or walk around every 30–60 minutes. Even a few gentle movements — rolling your shoulders, standing on tiptoe, or arching your back — can help keep your joints mobile and your circulation moving.

3️⃣ Support Your Spine

Seats in planes and cars are not designed with your back in mind. If you find the seat uncomfortable, use a small cushion, rolled-up jumper, or travel pillow to support the curve of your lower back. Keeping your hips slightly higher than your knees and avoiding slumping forward will also help.

4️⃣ Rest Well

If you’re staying somewhere new, the mattress and pillows may not suit your usual sleeping position. If you can, request extra pillows to help you find a comfortable position — for example, placing a pillow between your knees if you sleep on your side, or under your knees if you’re on your back.

5️⃣ Listen To Your Body

Finally, don’t ignore what your back is telling you. If it feels tight, take a few minutes to stretch or walk. If you’re lifting luggage or children, bend at the knees and keep the load close to your body. Giving yourself time and patience during your trip can go a long way.

Travelling doesn’t have to mean suffering through back pain. With a few mindful adjustments, you can help minimise discomfort and enjoy your journey.

The content of this blog is for educational purposes and is not intended to offer personal medical advice. You should seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it.