How To Ease Back Pain From Travel

How to Ease Back Pain from Travel: Quick Relieving Tips

Regular travelers know the discomfort and Pain caused by sitting in an airplane or car for long periods. 

Traveling is a fantastic experience. However, it can be filled with additional challenges and stress for those who suffer from backache. 

Traveling is a sobering reminder that the human spine was not intended to withstand extended periods of sitting. 

It’s difficult to think of having to deal with back pain on a lengthy journey. However, there are techniques to minimize the hassle and lessen the pain. 

You need to enjoy the travel, right? 

This post will walk you down the best tips to follow through your trips to ease the Pain in your back.

Is Travel The Cause Of Your Back Pain?

The number of commuters on planes, trains, buses, and cars is increasing rapidly. With that, the complaints of getting some type of back ailment are also increasing. 

The problems range from muscular spasms to slipped discs, as well as neck and back discomfort. 

But How Much Back Pain Are You Getting From Travel?

Let’s assume, you just got off an overnight flight that lasted eight hours. You are waiting at the luggage carousel, watching the clock as you realize you will be late for your meeting. 

You locate your luggage, and you rush to get it. Sounds very regular, right? No.

As per the opinions of orthopedic professionals, the most hazardous time for the traveler’s back is when they are nearing the finish of their voyage.

Orthopedic specialists agree that traveling is often a contributor to back injuries and discomfort. 

However, back cramps and Pain in the sciatic nerve may be caused by the long duration of forced immobility. The list includes heavy paperwork or vacation gear, weariness, time pressure, and finally, hotel mattresses that are less than firm. 

American Academy of Orthopaedic Surgeons says lower back difficulties are the second most common reason for missed workdays. 

Respiratory illness comes at the top. Also, the concerning part is the set is among persons below the median age of 45. 

Types Of Back Pain

Back pain may range from a slow, continuous aching to a sudden, acute, or shooting Pain. The level of Pain can also vary. Back pain may be divided into two categories.

  • Back Pain that is short-term and acute may last anywhere from a couple of days to a couple of weeks. In most cases, self-care is sufficient to bring about a speedy recovery without permanent impairment in function results. 
  • Chronic backache is defined as discomfort lasting twelve weeks or more, even though the original injury or main cause of the backache has been addressed. Several factors may cause chronic back soreness.

How To Ease Back Pain From Travel 

What You Can Do About The Back Pain From Travel

Picture it.  You have been airborne for four hours of the total 17-hour trip time and you are already on the second season of Friends on Netflix. 

Your seat is placed two rows back from the aisle, and your travel companion is fast asleep in the seat next to you.

Suddenly, you start feeling dull discomfort in your back area. 

You wriggle and twist, but it is of no good. It does not soothe the pain in any way. 

You really need to get yourselves up and walk about, but there is no room for you since the beverage trolley has only just been set up from the head of the lane. 

So, What Really is Going on? 

When one sits for a long period, the lumbar spine often assumes an awkward posture that may cause Pain in the lower back. 

You should maintain the lumbar spine in a slightly stretched posture. A modest bend inward is extremely necessary. This is the posture your body loves the most since sitting puts less stress across the lumbar discs than in any other position. 

Sitting for extended periods often results in the lumbar vertebrae being flexed or curved. People tend to slouch since maintaining an erect posture requires a lot of energy. 

The lumbar discs in your lower back are particularly susceptible to overuse injuries and bulging. Mostly it happens because you tend to sit in a slouched posture for an extended duration of time.

In addition, the muscles that surround the lower part of the back get overtaxed and elongated when the angled posture is held for a long time. 

If you’re doing this for not more than thirty minutes at a time, it’s not a big deal. 

However, if you’re doing it for hours at a time, as on a long trip or while driving (or working at a computer), it may cause discomfort and increase the risk of injuries to your lower back.

Moving around and walking may help reduce back pain. If you’re stuck in a confined space like a vehicle or on a lengthy journey, you can shift your body’s posture, relieve pressure on your spinal discs, and put more effort into your muscles.  

What You Can Do About The Back Pain From Travel

You can do the following things to ease your back pain caused by sitting for extended periods while traveling.

Don’t Slouch

Be conscious of the way you sit and make solid efforts not to slouch while you’re seated.

Maintain Healthy Posture

Maintain good posture by drawing your sternum into your spine while relaxing your shoulders.

Use Support

To alleviate the pressure on your lower back, fold a small cloth and place it on your back, in the space between the higher back support of the seat and your lower back. 

Because of this, the lumbar spine will be able to maintain a better posture with a modest arch. The strain on the discs is relieved when the back is curved like this.

Move Your Muscles

Make an effort to prevent yourself from sitting for extended periods by getting up and moving about often. This might be challenging when traveling across long distances, especially if you are sitting in economy class. 

You should take a break every half an hour to an hour, if possible. If this is a recurring issue, consider taking a break halfway through the film or switching positions with your companion. 

If you are traveling in a car, you should pull over, exit the vehicle, walk around it five times, and re-enter it to resume your trip.

Do Not Just Get Up; Move

If you have the opportunity to move about, make sure you don’t just stand there. If you want to get your blood circulating while you’re on an airplane, try doing some calf lifts and hamstring stretches.  

You can do them while you’re waiting in line for the restroom (don’t mind that your fellow passengers may think you look odd since you’ll possibly never meet them again!). 

If at all possible, go on foot. If it doesn’t work, try standing up straight and doing some leg extensions and hip stretches. This will assist the lower back in shifting its posture and also relieve pressure on the spinal column’s discs and muscles.

Take Medications (If Necessary)

If the back pain gets intolerable, you may have any non-steroid anti-inflammatory medication (NSAID). Before boarding the airline, those with back discomfort might consider taking an over-the-counter nonsteroidal anti-inflammatory drug (NSAID).

Rest / Use Ice Packs

If you are experiencing back discomfort, Orthopaedic Surgeons suggest taking 20-30 minutes to rest on your rearward and relax. 

The initial discomfort and swelling may be mitigated by using ice packs. If the discomfort does not subside, you should see a doctor immediately.

Three Workouts That Are Amazingly Perfect While Traveling

Three Workouts That Are Amazingly Perfect While Traveling

Calf Lifts 

  • To begin, get into a standing stance and place the feet hip-width wide. 
  • Raise yourself onto your toes while maintaining the straight position of your knees.
  • Get back to the original position. Ensure that you maintain control of the action as you bring your heels closer to the floor.

Hamstring Stretch 

  • Put the heel of one foot forward to rest on the ground and raise your toes. Maintain a straight knee
  • Maintain a forward-facing stance with the back foot, and flex your back knee while gently lowering your hips. 
  • Keep a straight line between your hips. Keep a straight back at all times. Bend your upper trunk forward and drive the hips back while maintaining a straight stance on the front leg. You should be able to feel the stretch in the posterior region of your front leg thigh. Maintain this posture for twenty to thirty seconds.

Hip Flexion While Standing Up

  • Maintain an upright stance while grasping nearby support or placing your hands on your hips. 
  • Keep a straight stance with both legs
  • Bring one leg slowly behind you while simultaneously contracting the muscles in your buttocks.
  • During this exercise, you should not put any forward pressure on your body.

Maintain control of your movement as you return your leg to its original position. Perform the same motions with the opposite leg.

Have a look at our recommended backpack for your travels. We picked products that prevent shoulder pain and provide maximum comfort.

How To Avoid Back Pain While Traveling 

How To Avoid Back Pain While Traveling

Passengers used to have enough space on airplanes, including storage space, headroom, and common space. However, a commercial airline flight nowadays is comparable to taking a ride on a flying bus unless it is first or business class.

If you already have back discomfort, a lengthy trip on an airplane may make the condition way more severe.

You may arrive at your destination without experiencing any back pain if you follow these suggestions to prevent back discomfort. 

Suppose you have particular concerns about experiencing back discomfort while journeying. In that case, you should see a specialist in back pain to formulate a strategy tailored to your needs.

Immediately Put Forth Some Effort To Make Yourself Comfy

Spend the necessary time to prepare for the trip so that you may start on the right foot in terms of ease and relaxation. The little annoyance at the start of your journey might quickly escalate into the most excruciating ache later on.

  • Don’t put anything in your rear pockets. If you sit on your purse, cell phone, or whatever else, you run the risk of throwing off the alignment of your spine.
  • Maintain a sitting position in which your back is completely straight, your knees are slightly raised compared to the hips, and your chin is pulled against your chest. This will ensure that your head is aligned directly above the spine.

Travel Light 

It is recommended that rather than bringing one huge bag, you bring two smaller ones that do not weigh over twenty pounds apiece. 

Use Neck Roll

Consider purchasing a lumber or neck roll to prevent your spine from twisting out of its natural alignment.

Spine Support 

It is essential to maintain a healthy posture during the journey. Therefore, having a spinal support device with you is a smart idea. 

If you do not have the option of carrying a back roll with you, you may request a pillow from the flight attendant or wrap up your blanket to use as lumbar support.

Get a Good Seat By Booking In Advance

If it is possible, try to reserve the seat that is most conducive to the needs of your body. Seats in the aisle are the best option for tall people. 

Shorter people may wish to carry a gadget with them that keeps their feet elevated, but they should check with the airline beforehand to make sure that they will allow it on board.

Maintain A Regular Exercise Routine In Advance

By maintaining a consistent exercise routine before your trip, you can keep your body in the best possible shape. You need to strengthen the muscles that are essential for back stability. 

After arriving at your location, maintain your normal exercise routine for as long as time permits.


Besides all these tips to follow, you should avoid drinking alcohol during the journey. Alcohol causes dehydration. Be sure you drink enough water and other non-alcoholic drinks that are unsweetened. 

It is recommended that you consume more fluids several days before the vacation than you normally would. 

The inside of the plane is dry, yet staying hydrated is essential for the comfort of your joints as well as for maintaining the ideal shape of your discs.

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Behind Best Darn Product is Kevin Pena, a passionate blogger and e-commerce enthusiast based in Atlanta, Georgia. With his finger on the pulse of the ever-growing online marketplace, Kevin is dedicated to sharing his extensive knowledge and genuine enthusiasm for the products and services that shape our modern lives.

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