Holidays should provide an opportunity to relax, explore new places and take a break from your usual routine. Unfortunately, travelling can also aggravate an existing back problem or leave you feeling stiff and uncomfortable.
Long periods in a car or aeroplane, lifting heavy luggage and sleeping in an unfamiliar bed can all contribute to holiday back pain. Even people who do not normally experience back problems may notice stiffness after spending several hours in one position.
The good news is that a little preparation and regular movement can make travelling much more comfortable. Here are some practical ways to look after your back while travelling this summer.
Why can travelling cause back pain?
Travel often involves spending longer than usual sitting in a confined position. Although there is no single “perfect” posture, remaining in any one position for too long can lead to stiffness and discomfort.
Holiday back pain may be influenced by:
- Sitting for several hours without changing position
- Limited legroom in a car, coach or aeroplane
- Inadequate support for the lower back
- Lifting, carrying or pulling heavy luggage
- A sudden increase in walking, swimming or other activities
- Sleeping on a mattress or pillow that feels different from the one at home
- Disruption to your normal exercise and sleep routines
- An existing back, hip or sciatic problem
Back discomfort does not necessarily mean that you have caused damage. Most episodes of back pain are not linked to a serious medical condition, and maintaining gentle activity is generally preferable to prolonged bed rest. The NHS recommends staying active and continuing normal daily activities where possible.
Before setting off
A few simple preparations can reduce the likelihood of discomfort developing during your journey.
Keep essential items accessible
Place water, medication, travel documents and other frequently needed belongings somewhere you can reach without repeatedly twisting around.
Try not to store everything in one very heavy suitcase. Two smaller bags may sometimes be easier to handle than one large bag, provided you can manage them safely.
Prepare your seat
When travelling by car, adjust the seat before beginning the journey rather than trying to change it while driving.
Aim to sit close enough to the pedals and steering wheel that you do not need to stretch forward. Your shoulders should feel relaxed, and your back should be supported by the seat.
A small rolled towel or portable lumbar cushion may feel comfortable behind the lower back. However, support should not push you so far forward that you feel cramped.
Plan regular breaks
When driving a long distance, identify suitable service stations or stopping points in advance. This makes it less tempting to continue driving after stiffness has developed.
Regular breaks are important for more than back comfort. NHS guidance recommends avoiding prolonged immobility during long journeys and moving around when possible.
Tips for preventing back pain during long car journeys
Change position regularly
You do not need to hold one rigid posture throughout the journey. Small, comfortable adjustments can help prevent your muscles and joints from becoming stiff.
Where it is safe to do so, vary your position occasionally by:
- Relaxing your shoulders
- Gently changing the angle of the seat
- Moving your feet and ankles
- Adjusting your hand position on the steering wheel
- Repositioning any lumbar support
The aim is not to find one flawless posture, but to avoid staying completely still for an extended period.
Take a walking break
On a long journey, stop periodically so that you can get out of the car and walk for a few minutes. Some NHS patient guidance recommends taking a car break approximately every two hours, while people with particular health risks may need personalised advice.
During the break, walk around at a comfortable pace rather than immediately attempting forceful stretches.
Avoid sitting on bulky objects
Remove a wallet, phone or other bulky item from your back pocket before sitting down. Sitting unevenly for several hours may contribute to discomfort around the back, hip or pelvis.
Share the driving where possible
Changing drivers creates another opportunity to get out, walk and change position. It may also reduce fatigue, which can cause you to tense your shoulders or grip the steering wheel more firmly.
Tips for avoiding back pain on a flight
Aeroplane seats provide limited room, but there are still ways to remain more comfortable.
Move when you can
On a longer flight, stand and walk around the cabin when permitted and safe. While seated, periodically move your ankles, feet and legs.
Long journeys lasting four hours or more can also increase the risk of deep vein thrombosis, although the level of risk varies between individuals. NHS advice includes drinking water, wearing loose clothing and walking around when possible.
People with a previous blood clot, recent surgery, limited mobility or another relevant medical condition should seek personalised travel advice from an appropriate healthcare professional before travelling.
Use your hand luggage carefully
Avoid placing a very heavy bag in an overhead locker without assistance. Keep the bag close to your body when lifting it and avoid combining lifting with a forceful twisting movement.
Ask for help when a bag is awkward or too heavy to manage comfortably. Using a suitcase with wheels can also reduce the amount of carrying required through the airport.
Support your lower back
A folded jumper, small cushion or rolled travel blanket can provide additional support if the seat shape feels uncomfortable.
The support should feel gentle rather than forcing your spine into an exaggerated position.
Recline slightly when appropriate
A slight recline may feel more comfortable than sitting completely upright for the entire flight. Be considerate of the passenger behind you and follow cabin instructions during take-off, landing and meal services.
Avoid falling asleep in a twisted position
A travel pillow may help prevent your head from dropping sharply to one side. Try to keep both feet supported and avoid sleeping with your body rotated for a prolonged period.
How to lift and carry holiday luggage
Back pain sometimes begins before the journey has properly started.
When lifting a suitcase:
- Move close to the bag.
- Place your feet in a stable position.
- Bend through your hips and knees as needed.
- Keep the bag close to your body.
- Stand up smoothly rather than jerking the weight.
- Move your feet to turn instead of twisting while holding the bag.
There is no requirement to keep your back perfectly straight or rigid. The important points are to keep the load manageable, maintain control and avoid lifting more than you can comfortably handle.
When using a backpack, wear both shoulder straps and adjust them so that the bag sits securely. A suitcase with four wheels may be easier to move than one that must continually be tilted and pulled.
Coping with an unfamiliar holiday bed
A mattress that feels softer or firmer than the one at home may temporarily change how your back feels in the morning. This does not automatically mean the mattress is damaging your spine.
Give your body time to settle
It may take a night or two to become accustomed to a different bed. Gentle movement after getting up can help ease morning stiffness.
Rather than remaining in bed because your back feels sore, begin moving gradually and continue with comfortable daily activities.
Experiment with pillows
If you sleep on your side, placing a pillow between your knees may feel supportive. If you sleep on your back, you may prefer a pillow underneath your knees.
The most comfortable option varies, so use these as possibilities rather than strict rules.
Your head pillow also matters. A pillow that is much higher or lower than the one you normally use may contribute to neck and upper-back discomfort.
Avoid sleeping on your front if it aggravates symptoms
There is no universally correct sleeping position. However, front sleeping can feel uncomfortable for some people because the head remains turned and the lower back may feel extended.
If this position aggravates your symptoms, try lying on your side or back instead.
Do not stay in bed all day
A brief period of rest may be helpful when discomfort is intense, but prolonged bed rest is generally not recommended for ordinary back pain. Gentle activity and regular changes of position are usually more helpful.
Stay active without doing too much too soon
A holiday may involve substantially more walking than your normal routine. Others may suddenly include swimming, cycling, hiking, water sports or games with children.
Activity is beneficial, but a rapid increase can leave your muscles feeling sore or fatigued.
Try to:
- Increase activity gradually
- Wear comfortable, suitable footwear
- Take short recovery breaks
- Alternate demanding activities with easier days
- Drink enough water
- Continue any exercises previously recommended for you
- Respond to increasing symptoms rather than pushing through severe pain
Some mild muscular soreness after an unusually active day can be normal. Persistent, severe or progressively worsening symptoms should be assessed.
What should you do if back pain develops on holiday?
Try not to panic. An episode of pain does not necessarily mean that something has been seriously injured.
Depending on your symptoms, it may help to:
- Continue moving gently
- Change position regularly
- Take a short, comfortable walk
- Use heat or a wrapped cold pack if it feels helpful
- Temporarily reduce activities that clearly aggravate the pain
- Resume normal activity gradually
- Ask a pharmacist about suitable pain relief
Medicines such as anti-inflammatory drugs are not appropriate for everyone. Check with a pharmacist or medical professional if you are unsure what is safe, particularly if you take other medication or have an existing health condition.
When should you seek medical help?
Most ordinary back pain improves with time, movement and appropriate self-management. However, some symptoms require urgent medical attention.
Seek urgent help if your back pain is accompanied by:
- New numbness around the genitals, buttocks or inner thighs
- Difficulty controlling your bladder or bowels
- Significant or worsening weakness in one or both legs
- Severe pain following a major accident or fall
- Chest pain or significant difficulty breathing
- Fever, feeling very unwell or other signs of a serious illness
You should also arrange an assessment if the pain is severe, continues to worsen, repeatedly disrupts your holiday or does not begin to improve.
Travelling with an existing back problem
If you already experience recurring back pain, sciatica or another musculoskeletal problem, planning ahead may make your holiday more manageable.
An assessment before travelling can help identify factors that may be contributing to your symptoms. Depending on your individual circumstances, a chiropractor may provide advice about movement, exercise, rehabilitation and managing your normal activities.
At Exeter Chiro & Physio, we assess each person individually before recommending an appropriate treatment or management plan.
FAQs
Prepare for a more comfortable journey
Long car journeys, flights and unfamiliar beds can make back pain more noticeable, but symptoms do not have to spoil your holiday.
Plan regular movement breaks, handle luggage carefully and remain gently active after arriving. If you are experiencing persistent back pain or are concerned about travelling with an existing problem, Exeter Chiro & Physio can assess your symptoms and discuss appropriate treatment and management options.
Contact Exeter Chiro & Physio to arrange an appointment before or after your holiday.
This article provides general information and is not a substitute for individual medical advice, diagnosis or treatment.
