5 Tips to Prevent Back Pain While Traveling

March 15, 2019

Traveling to a new destination is exciting, but the act of sitting in a car or plane for hours on end can easily aggravate your back pain if you are not actively taking measures to prevent it.

If you suffer from chronic back pain, you can indeed finish a long trip with minimal to no pain. Just follow these five tips:




At least once an hour, you need to take some time to stretch your muscles. If you are confined to your seat for several hours at a time, simply do some stretches while sitting down to prevent your back muscles from stiffening up. Lift your arms above your head and pull your right arm to the left with your left hand, then repeat on the other side. Additionally, you can use your hand to gently pull your neck to one side, hold it there for a few seconds, and repeat on the other side.


Wear Comfortable Clothing


This one sounds like a no-brainer, but you would be surprised at how many people do not know how to dress for travel! If you wear tight jeans or a top that you have to adjust every five minutes while you are on a long journey, you will fidget a lot more than you would otherwise, which could cause you to end up sitting in a position that brings on your back pain. So, while traveling, you have free reign to don your coziest sweatpants, leggings, or any other article of clothing that is flexible and comfortable.


Lift Luggage Carefully


It would be awful to make it through an entire flight without experiencing back pain, only to injure your back while you are getting your suitcase down from the overhead bin. To reduce the chances of this happening, don’t pack too heavy of a suitcase, pull the suitcase down slowly and deliberately, and do not be afraid to ask for help if you need it.


Warm Up & Cool Down


Remember when you were a kid playing sports and your coach made you warm up before games? This was to stretch your muscles and reduce the likelihood of developing an injury. You should also warm up (and cool down) before and after traveling as well to get your body acclimated to sitting for a few hours and moving around normally again afterwards. Taking a few minutes to go for a brisk walk and stretch your muscles is an easy way to keep the back pain at bay.


Support Your Back


Particularly if you suffer from lower back pain, it is critical to support your back while you are traveling. Small travel pillows do the job perfectly, but if you do not have one, you can also ball up a blanket or article of clothing and place it between your lower back and the seat.