Don’t Let Travel Be a Pain in the Back: Tips to Stay Aligned on the Go
Whether you’re chasing sunsets or grandkids, sightseeing with friends, or planning family vacation, travel should feed your soul, not fry your spine. But for many of us, long flights, bumpy car rides, and hotel mattresses that feel like medieval torture devices can take a toll on our spines.
Here's how to arrive feeling fabulous, not like you need a vacation from your vacation.
At the beach in Corolla, NC
Flying the Unfriendly Skies? Try This.
1. Lumbar Support Is Not a Luxury, it’s a Lifeline
Airline seats were clearly not designed by chiropractors. Try an inflatable lumbar cushion, roll up a sweater or pack a small lumbar pillow to support your lower back during the flight. Your spine will thank you when you land.
2. Don’t Get Glued to the Seat
Stand up, stretch, or walk the aisle every hour, yes, even if you have to awkwardly shimmy past a sleeping seatmate. Motion keeps joints from stiffening and muscles from seizing.
3. Hydrate Like It’s Your Job
Flying dehydrates you, and dehydration stiffens muscles. Bring a refillable water bottle and skip the extra wine (I know, I know…). Staying hydrated keeps tissues supple and prevents post-flight cramping.
Pistachio farm in Alamogordo, NM
Road Trip Ready: Don't let your Spine Ride Shotgun
1. Adjust Your Throne
Sit like a queen, but one with orthopedic wisdom. Your hips should be slightly higher than your knees, and your spine supported. Use a lumbar roll behind your back or try a car lumbar cushion if needed.
2. Stop & Stretch
If your GPS says it’s an 8-hour drive, your spine says it’s a 6-hour max,with movement breaks! Stop every 2 hours to stretch your hamstrings, hip flexors, and back. It’s not “extra,” it’s essential.
3. Keep Your Essentials Close
Reaching into the back seat while belted in is a fast pass to a pulled muscle. Set yourself up with a front-seat survival kit for snacks, water, and chargers.
Rug store, Abu Dhabi, UAE
Hotels & Hard Mattresses: Making the Best of Bad Beds
1. Pillow Hack: DIY Ergonomics
Most hotels give you enough pillows to build a small fort. Use them! Put one between your knees if you’re a side sleeper or under your knees if you sleep on your back. Keep your spine in line. You can also pack a travel pillow if you're someone who "throws their neck out" every time you sneeze.
2. Do the 5-Minute Floor Stretch
Before bed and when you wake up, spend a few minutes on a towel or yoga mat stretching your spine and hips. Think gentle child’s pose, knees-to-chest, and cat-cow. Your future self will send you a thank-you postcard. If you are a type A overachiever you could always bring a stretching strap.
3. Check Your Luggage… for Posture Problems
Rolling bags are great—but dragging them on one side repeatedly can cause imbalance. Switch hands, or better yet, use a backpack with padded straps and wear both like a pro.
Bonus: Spa Isn’t Always the Solution
Yes, that massage at the hotel spa feels divine, but it’s not a fix-all. Movement, posture, hydration, and smart habits are your best bet for a pain-free getaway. You deserve to travel boldly and comfortably. So next time you’re packing your passport, don’t forget your posture.
You've spent decades building a life full of adventure. Don't let a cranky back – ground you. With a little prep and a few supportive tools, you can keep your spine smiling from wheels up to wine down.
Consider visiting us at Back to Health before or after your trip for personalized advice and adjustments.
SEE ALSO: Strength Training for Women: Why a Strong Spine is Key to Injury Prevention
