4 minute read

Has back pain interfered with your most recent vacations? Whether you’re traveling for work or pleasure, nothing’s quite as frustrating as throbbing, intense back pain.  

Fortunately, you can take some simple steps to help prevent achy back muscles when traveling. Read on to learn about the 14 best ways to avoid back pain when you’re driving, flying, or sleeping.

1. Use a Suitcase with Wheels

Don’t introduce unnecessary burdens and stress to your travel strategy. Give your back a break by choosing a suitcase with wheels. Don’t overstuff, either, so you’re never stuck lifting something too heavy. 

2. Opt for a Backpack

When you’re walking with a bag, you want to keep the weight of your belongings evenly distributed. Backpacks are a better option than purses or other one-strap bags. Make sure your backpack is not too low, as well. 

3. Aim for More Legroom

If you’re able to upgrade your flight to a seat with more legroom, do it. When you can let your legs stretch out, you’ll help keep your hamstrings and glutes relaxed. As a result, you’ll lower the level of compression on your spine and lower back. 

4. Avoid Slouching

Posture is important, too, when it comes to reducing the chances of back pain. Keep your shoulders back and maintain a straight spine. Try not to spend too much time hunched over a tablet or laptop. 

5. Bring a Travel Pillow

You can support your lower back with a small pillow or even a sweatshirt. Placing one of these items behind your back as you sit will help support your spine. 

6. Seek Help from a Spine Specialist

Sometimes, the best efforts can’t stop back pain. If you’re hiking through the Rockies or otherwise enjoying the Colorado scenery, visit a Colorado neurosurgery practice for help. Experienced providers can look at your unique situation and recommend a treatment plan. 

7. Be Smart About Lifting Bags

Don’t wreck your back by lifting heavy bags the wrong way. Always bend your knees and maintain a steady posture. Ask for help if you’re struggling. 

8. Always Stand Up and Move

Even if you don’t need to stop for food or a bathroom break, make a stop for the sake of your back. Stopping every hour or so to walk and move can help with circulation and prevent muscle stiffness. 

9. Wear Supportive Shoes

Always wear your best and most supportive shoes on a trip. Especially if you’ll be walking a lot, you don’t want to compromise your feet or back.

10. Set Your Car Seat Properly

Make sure your car seat is upright for road trips. Your hips should be level, and your seat should offer plenty of lumbar support. Your knees should be slightly bent, and your headrest should be aligned with your head. 

11. Drink Enough Water

Dehydration can cause your spinal discs to shrink, meaning you could experience muscle spasms and stiffness. Prevent this problem by drinking water regularly when traveling. 

12. Do Simple Stretches

A few twisting motions, hamstring stretches, and neck turns can keep your body loose while traveling. When you take breaks, stretch your core and legs.

13. Bring the Right Pillow

Don’t count on hotels to have the best pillows. You may need to bring your own or roll up a towel to give your neck and back better support. 

14. Watch for Problems

Listen to your body when traveling. Issues like swelling, numbness, or ongoing pain could be indicative of bigger problems. 

Travel in Comfort

Before your next trip, take actions that can help make your travel experience more comfortable. You can limit the potential for back pain by stretching, hydrating, and paying attention to your posture. 

With the right preparations, you can keep your body comfortable when you’re on the road.