Whether you're setting off on a long road trip, flying interstate, or heading overseas for the holidays, travel can be tough on your back. Hours of sitting, cramped spaces, awkward lifting, heat fatigue, and unfamiliar beds all add up — and for many people, the first few days of a holiday come with stiffness, aches, or even acute flare-ups.
The good news? A little preparation (and some osteopath-approved strategies) can make travel far more comfortable. Here’s how to keep your spine happy from the moment you leave home to the moment you return.
Most people prepare their luggage, but forget their body — the thing that’s actually doing the travelling.
Spending just 5 minutes on these can reduce the “shock” of suddenly sitting for hours.
Modern luggage is often far heavier than it needs to be. A lighter bag = less strain on your back.
It’s better to carry balanced loads than haul a single oversized suitcase.
A cross-body bag pulls the spine off-centre, especially when standing in queues. A backpack distributes weight evenly.
If your case has wheels, use them — but push the suitcase rather than pulling it. Pulling rotates the spine and strains the shoulders.
Airports, car boots, overhead lockers — all prime spots for back injury.
If lifting into an overhead locker, lift the bag onto the seat first, then from the seat into the locker. Never try to lift from the floor straight to overhead height.
Whether you’re in a car, bus, or plane, long periods of sitting compress the spine and tighten the hips.
The body thrives on movement. Staying still too long is the real culprit behind travel-related back pain.
Simple movements during travel:
Even tiny movements improve circulation and reduce stiffness.
Dehydration affects more than your energy levels — it impacts your muscles, fascia, and spinal discs, making them less resilient.
Travelling in hot summer conditions increases fluid loss, so drink water regularly and minimise dehydrating drinks like coffee and alcohol (especially on planes).
Your destination might come with a soft mattress, a saggy couch, or a pillow that feels like a sandbag. Before you collapse into holiday mode:
These simple movements “undo” hours of sitting and help prevent a flare-up on day one.
Travelling should be exciting — not painful. With a bit of planning and a few simple strategies, you can protect your spine, stay mobile, and arrive feeling fresh and ready to enjoy your break.
If you're preparing for a summer trip and want tailored advice, feel free to book a pre-travel osteopathic session. A little preparation now can make your entire holiday more comfortable.
