Traveling Back Pain: My 13 Best Hacks for Comfort

Traveling is one of the best ways to really see and experience the world, but let’s be honest—it’s not always the most comfortable. I’ve spent years as a flight attendant, and while the adventure is amazing, the traveling back pain? Not so much.

From long flights to road trips, I’ve dealt with my fair share of aches and discomfort. My sensitive back tends to flare up after hours of sitting or sleeping on bad mattresses.

And I know I’m not the only one—tons of passengers I’ve met over the years have complained about the same thing.

Back pain while traveling is super common, but thankfully, it doesn’t have to ruin your trip. With a little preparation and the right approach, you can avoid those nagging aches and strains.

Trust me, I’ve learned the hard way!

Why Does My Back Hurt When I Travel?

If you’re like me and have a sensitive back with almost chronic back pain, you’ve probably noticed that traveling can make it worse.

So why exactly does this happen, especially when you’re flying?

One of the main reasons is the lower cabin pressure on planes. When you’re up in the air, the pressure in the cabin is lower than what we experience on the ground. This might not sound like a big deal, but it causes your body’s tissues to expand slightly, which can put extra pressure on your joints, spinal discs, and nerves.

It’s one of the reasons why back pain tends to feel worse after a flight.

But cabin pressure isn’t the only culprit. The whole process of traveling—from dragging heavy luggage through the airport to sitting in cramped airplane seats—can really do a number on your back. Standing around for long periods on hard floors, lifting bags into overhead compartments, and then sitting in a less-than-ideal posture for hours?

It all adds up.

Even if you’re just taking a short flight, all the little things before you even board the plane can trigger or worsen back pain.

On for long hours on the road? Well, it kinda makes sense that sitting down for extended periods is an issue.

Luckily, there are ways to prevent this discomfort with a little preparation, and I’ll be sharing some simple tips that have worked for me over the years.

My Best Tips to Avoid Traveling Back Pain

Whether you’re flying, driving, or lugging heavy bags, traveling can take a toll on your back.

Over the years, I’ve picked up some solid tips that help prevent and relieve back pain when I’m on the go.

Here’s what works best for me, broken down into a few categories.

For Flights

1. Move Around: It’s tempting to stay seated for the whole flight, but getting up and moving around is crucial. Try to stand up every 30 minutes if possible, or at least stretch your legs and back in your seat. A simple pelvic tilt can help keep your lower back from getting stiff: sit tall and gently arch and round your lower back a few times.
2. Support Your Spine: Airplane seats aren’t exactly designed for comfort. Bring along a small pillow or roll up a sweater to place behind your lower back for extra support. I’ve found this trick really helps keep my spine in alignment and prevent back pain.
3. Use a Neck Pillow: If you’re planning to sleep on the plane, a neck pillow can be a lifesaver for neck pain. It helps keep your spine in better alignment, reducing stress on your neck and upper back. No neck pillow? A rolled-up scarf or towel works in a pinch.
4. Manage Stress: Flying can be stressful, and stress makes back pain worse. Try deep breathing or mindfulness techniques to stay calm. Sometimes, just focusing on your breath for a few minutes can make all the difference.

For Road Trips

1. Take Frequent Breaks: When taking a long car ride, aim to stop every 1-2 hours to stretch and walk around. Even a quick 5-minute walk can loosen up tight muscles and ease back pain. Trust me, your body will thank you!
2. Adjust Your Seat: Your seat position is key to avoiding back pain on long drives. I find that angling the seat back to about 100 degrees and using cruise control when possible helps maintain a good posture. Don’t forget to adjust your lumbar support with a small pillow or rolled-up towel if your seat doesn’t offer it.
3. Watch Your Posture: Slouching can put unnecessary strain on your spine. I’ve found that checking my posture every 15 minutes or so and sitting up straight helps prevent back pain. Your hips should be in line with your knees, and your feet flat on the floor.

For Traveling with Luggage

1. Pack Smart and Light: Overpacking can seriously mess with your back. Try to pack light, and if you need to bring more, use several smaller bags instead of one heavy suitcase. If you can, check the heavier stuff and carry only essentials.
2. Lift Safely: When lifting your luggage, always bend your knees and use your legs, not your back. If you’re struggling, don’t hesitate to ask for help. It’s way better to get assistance than to risk straining your back.
3. Use a Wheeled Suitcase: I swear by luggage with four wheels. It keeps the weight off my back and makes it easier to maneuver. If you’re using a backpack, carry it over both shoulders and use a waist belt if you can to distribute the weight more evenly.

General Tips for Any Travel

1. Stay Active: Motion is lotion for your body and increasing blood flow is super important. Whether you’re on a plane or in a car, try to change positions regularly and stretch as much as you can. Small movements, like rolling your shoulders or gently arching your back, can go a long way in helping back and neck pain.
2. Bring Heat or Ice Packs: If you’re prone to back pain, pack heat or cold packs. I prefer heat for long trips as it helps relax my muscles, but alternating between hot and cold can also be great. Look for packs that are easy to use on the go—some don’t even need a freezer!
3. Stay Hydrated: This might sound basic, but dehydration can make back pain worse. Drink plenty of water throughout your trip to keep your muscles and discs in good shape. It also helps with any inflammation you might have.

Best Exercises For Traveling Back Pain

I know that exercise might be the last thing you’ll want to do, but as this health specialist also says “Even when traveling, it’s important to stay active to prevent back pain.“

I prefer doing yoga to stretch and loosen up my back, while also focusing on core and leg strength exercises. A lot of times, the pain actually comes from the glutes, so I make sure to stretch them out thoroughly.

However, if I’m still in pain, I like to take it up a notch with a bit more of a workout. Here are some of the best exercises that have helped me prevent traveling back pain over the years:

Forward Lunges: Lunges work your glutes, which are often linked to back pain. Step forward, bend your knees, and lower your hips to strengthen your legs and improve your balance. This is a great exercise to prevent leg and back discomfort on long trips.

Resistance Band Pull-Aparts: This simple exercise is great for targeting your upper back muscles, and all you need is a resistance band. Stand tall, hold the band chest-high, and pull it apart by stretching your arms out to the sides. It’s perfect for warming up your back before or during a trip.

Barbell Deadlift: Deadlifts are amazing for strengthening your entire back and preparing your body for lifting luggage. When performed correctly, they engage both your upper and lower body muscles. If you have access to a gym on your trip, this exercise is worth doing to keep your back in top shape.

Bent-Over Barbell Row: This exercise helps with posture and muscle balance. Stand with a slight bend in your knees, hinge forward at your hips, and pull the barbell up to your chest. Bent-over rows are great for strengthening your mid-back, which can take a beating during travel.

Bodyweight Squats: Squats are fantastic for strengthening your lower body and supporting your back. Start with your feet shoulder-width apart and lower yourself as if you’re sitting in a chair. Strong legs can help prevent back pain, especially when you’re carrying luggage or sitting for long periods.

Wrapping Up

Wrapping up this guide on traveling back pain, remember that a strong, flexible body and good rest stops are your best friends.

By focusing on building strength and staying active, you’ll greatly reduce your chances of dealing with those pesky travel-related aches and pains.

If you’re looking for more tips on how to travel comfortably, check out my guide on My Best Comfy Travel Outfit Ideas | Guaranteed Comfort for outfit suggestions that make a difference.

And don’t forget to pack light! Head over to How to Pack in a Carry-On Like a Superstar! for advice on packing smarter and lighter, which is key to reducing the strain on your body.

As usual, feel free to comment any suggestions or questions below.

//Josephine

FAQs About Traveling Back Pain

What do to do if your back hurts because of travel?

If you experience back pain after traveling, try to keep your spine straight during the journey, take breaks to stretch and walk, use lumbar pillows, and apply heat or cold packs to alleviate discomfort.

What helps back pain after a long flight?

To help with back pain after a flight or traveling, consider gentle stretching exercises, using a foam roller to massage sore muscles, taking over-the-counter pain medication if needed, using ice packs if you are swollen, and getting sufficient rest.

Why does my lower back hurt when I travel?

Lower back pain may occur when traveling due to prolonged sitting in cramped spaces, lack of movement, and improper support for your back while seated.

How do you decompress after a long flight?

To decompress after a flight, engage in light physical activity such as walking, perform stretching exercises, take a warm bath, stay hydrated, and get a good night’s sleep to aid in recovery and reduce post-flight discomfort.