Travel Tips to Avoid Back Pain on Spring Break

Traveling to exciting destinations for spring break should be a relaxing experience, not a painful one. However, long flights and road trips can quickly turn into a backache if you’re not careful. Airplane seats often lack proper lumbar support and promote a slouched, “C” shaped posture that can put stress on your spine. Long hours of sitting, cramped spaces, and poor posture are all contributing factors to back discomfort while traveling.

Thankfully, with some planning and a few travel-friendly techniques, you can keep your spine supported and reduce the risk of aggravating back pain. Below are expert-approved tips to help you travel smarter and pain-free.

Pre-Flight Back Pain Prevention Tips

The journey begins before you even take off. Preparing your body and your luggage can reduce unnecessary strain. According to Dr. William Kemp, neurosurgeon at VSI, pre-flight strategies can make a significant difference in your comfort level throughout your trip.

1. Book an Aisle Seat for Easy Movement

Choosing an aisle seat gives you more flexibility to get up and move around during the flight. This simple choice allows you to stretch without disturbing others and helps avoid awkward twisting that can stress your spine.

2. Pack Light to Reduce Lifting Strain

Heaving heavy bags can easily trigger back pain. Use a lightweight, wheeled carry-on instead of an over-the-shoulder bag. Dr. Kemp emphasizes pulling luggage behind you instead of pushing it to keep your spine in a neutral, upright position.

3. Stay Hydrated

Airplane cabins have low humidity, which can lead to dehydration — a known trigger for muscle stiffness. Bring a refillable water bottle and avoid caffeinated or alcoholic beverages that can make dehydration worse.

In-Flight Tips to Keep Your Back Healthy

Even a seasoned traveler can face pain during a long flight. Once in the air, your focus should shift to staying active, keeping your circulation going, and supporting your spine as much as you can in your seat. Dr. Kemp is planning a trip to Japan later this year and plans on using tips during that very long flight.

1. Move and Stretch Regularly

Try to stand and walk the aisle at least once an hour. This helps activate your muscles, prevent stiffness, and improve circulation. Dr. Kemp advises regular mobility to prevent inflammation and fatigue during long flights.

2. Do Simple In-Seat Exercises

Even small movements can help:

• Perform calf squeezes to stimulate circulation in your legs.
• Move your ankles in circular motions to reduce stiffness in your lower limbs.

3. Make Your Own Lumbar Support

Airline seats rarely provide proper lower back support. Bring a small towel, t-shirt, or travel pillow and roll it up to fit snugly into the curve of your lower back. Adjust the size until it feels supportive without pushing your knees forward. This makes a big difference in spinal alignment and overall comfort.

Listen to Dr. Kemp’s Travel Tips

How to Prevent Back Pain on Long Car Trips

Having gone on many car trips to visit family in the midwest, Dr. Kemp is no stranger to long, stiff car rides. With a few simple changes to your travel routine, you can prevent the discomfort and pain that often comes with sitting in the car for long periods.

1. Take Frequent Breaks

Get out of the car and stretch every 1–2 hours. These breaks are crucial for reducing stiffness, relieving pressure on the spine, and reactivating blood flow. Dr. Kemp recommends integrating movement into your travel schedule, even if it’s just for five minutes at a rest stop.

2. Empty Your Back Pockets

Sitting on items like a wallet or phone can create uneven pressure on your hips and spine. Always check and empty your back pockets before getting into the driver’s seat or passenger side.

3. Use Lumbar Support

If your car seat doesn’t provide enough lumbar support, create your own using a small pillow or rolled towel. According to Dr. Kemp, proper spinal alignment is key to avoiding long-term issues and pain while traveling.

4. Utilize Heated Seats

Heat therapy can help soothe tense muscles and improve circulation. If your vehicle has heated seats, use them to relax back muscles and increase blood flow during long drives.

5. Share Driving Duties

Maintaining the same seated position for hours can cause muscle fatigue and stiffness. If possible, alternate drivers to give your body a break.

6. Maintain Good Posture

Sit upright with your shoulders relaxed, your back against the seat, and your feet flat on the floor. Adjust your seat height and angle to promote a neutral spine position, and avoid leaning on one side or slouching.

By utilizing these travel tips during your spring break plans, you’ll not only protect your spine but also make the most of your vacation. As always, if you experience persistent or worsening back pain during or after your trip, schedule an appointment with a spine specialist to address your symptoms early. To hear more travel tips from seasoned traveler and neurosurgeon Dr. Kemp, listen to his travel episode on the Get Back To Your Life® podcast.