Summer Travel and Back Pain: Tips for Long Flights and Road Trips

Summer is travel season. Whether you're heading to the cottage, taking a road trip, or flying to your dream vacation destination, spending hours sitting can take a toll on your body.

Many people find that after a long journey they experience stiffness, neck pain, back pain, or even headaches. The good news is that a few simple strategies can help keep you comfortable and reduce your risk of pain while travelling.

Why Travel Can Cause Pain

Our bodies are designed to move. When we stay in one position for extended periods of time, muscles can become tight, joints can become stiff, and circulation can decrease.

Common complaints after travel include:

• Low back pain

• Neck and shoulder tension

• Hip stiffness

• Headaches

• Sciatica-like symptoms

• General muscle soreness

Fortunately, there are several things you can do to help prevent these issues.

Before You Leave

Preparing your body before travel can make a big difference.

Consider:

• Going for a walk before your trip

• Performing a few gentle stretches

• Staying hydrated

• Packing light when possible

• Using luggage with wheels to reduce strain

If you already have an existing injury or recurring pain, consider booking a treatment before you travel to help your body move more comfortably.

During Road Trips

When driving for long periods, try to:

• Adjust your seat so your knees are level with your hips

• Sit close enough to avoid reaching for the steering wheel

• Use a small lumbar support if needed

• Take breaks every 1–2 hours

• Walk around and stretch during stops

Even a few minutes of movement can help reduce stiffness and improve circulation.

During Flights

Air travel can be especially challenging because movement opportunities are limited.

Some helpful tips include:

• Stand up and walk the aisle when possible

• Perform gentle ankle pumps and leg movements while seated

• Use a small pillow or rolled sweater for low back support

• Keep frequently used items within easy reach

• Stay hydrated throughout the flight

What If Pain Starts During Your Trip?

Don't panic if you start feeling discomfort.

In many cases, gentle movement is more helpful than complete rest. Walking, stretching, and changing positions frequently can help prevent symptoms from worsening.

If pain persists after your trip or begins affecting your daily activities, it may be worth having it assessed by a healthcare professional.

Enjoy Your Summer, Pain-Free

Travel should be about making memories—not recovering from aches and pains.

By planning ahead, staying active during your journey, and listening to your body, you can reduce your risk of travel-related pain and enjoy your summer adventures more comfortably.

If you're dealing with pain before or after a trip, our team is here to help!

Stay Moving. Stay Well.

Dr. Nicole Ballantyne