Manage Back Pain While Traveling

Physical Therapy

Home » Physical Therapy » Manage Back Pain While Traveling


For many, the excitement of travel is often accompanied by the dread of back pain, especially during long flights or car rides. As a physical therapist, I understand the toll that extended periods of sitting can take on the spine. In this blog post, I’ll share valuable insights and tips on how to manage back pain while traveling, ensuring you arrive at your destination feeling refreshed and ready to explore.

Understanding the Impact of Prolonged Sitting

Extended periods of sitting, whether in a plane or car, can contribute to back pain due to factors such as poor posture, reduced blood circulation, and muscle stiffness. It’s essential to take proactive steps to mitigate these effects and promote spinal health during travel.

Pre-Travel Preparation

Pack Strategically: Opt for a backpack or travel bag with comfortable shoulder straps to distribute weight evenly. Avoid carrying heavy bags on one side.

Supportive Seating: Consider bringing a lumbar roll or use a sweatshirt to provide additional support to the natural curve of your lower back.

While Traveling

Maintain Flexible Posture: Whether you’re in a car or on a plane, between bouts of getting up to stand or get out of the car, change your position frequently while sitting. This means shifting in your seat to change the load distribution on your back.

Move Regularly: Take advantage of opportunities to move and stretch. In a car, make pit stops to walk around and perform simple stretches. On a plane, perform seated exercises and make sure to get up to go to the bathroom. If you are on a long flight, make sure you are getting up at least 1x/2 hours. I reccomend compression socks for long flights.

Stretching Exercises: Incorporate gentle stretching

Manage Back Pain While Traveling

As a physical therapist, my ultimate goal is to empower individuals to take charge of their spinal health, even when on the move. Long flights and car rides need not be synonymous with back pain and discomfort. By implementing the strategies discussed in this guide, you can transform your travel experience into a journey of comfort and well-being.

Remember, the key lies in maintaining flexible posture, moving regularly, and incorporating simple exercises to keep your spine happy. Listen to your body, stay hydrated, and prioritize rest for a smoother transition to your destination.

Travel is an exciting adventure, and it should be enjoyed to the fullest without the worry of back pain weighing you down. Whether you’re embarking on a cross-country road trip or jet-setting to a faraway destination, these tips will serve as your companion in ensuring that your spine remains in top condition.

If you consistently struggle with back pain or discomfort, consider consulting with a physical therapist before your next trip. They can provide personalized advice and exercises tailored to your specific needs, helping you build resilience and maintain a healthy spine even during extended periods of travel.

So, pack your bags, embrace the journey, and let these tips be your guide to a pain-free and enjoyable travel experience. Your back will thank you, and you’ll arrive at your destination ready to explore, unwind, and make the most of every moment. Safe travels!

Looking for a Physical Therapist or Strength Coach?

Need a guide through this process? Check out my physical therapy or personal training services if you are interested. Schedule a free consultation here, or just follow along for my free content on Instagram and Youtube.