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Smart Travel Strategies for Back Pain

  • Dr Senadheera
  • Aug 10
  • 5 min read
Woman pulling 4 wheel suitcase at the airport


The idea of a holiday sounds great — but the thought of flying, carrying bags, or sitting for hours? Not so much.


Travel really can trigger or worsen pain, especially when your spine’s already under pressure. But there are things you can do to make it easier.


This guide is here to help. It’s full of smart, no-nonsense tips to help you plan and pace your journey without setting your recovery back.


💡 Preparation is your best defence against discomfort.

Whether you’re managing disc issues, sacroiliac joint dysfunction, or generalised muscular pain, the tips below can help you move more comfortably through your journey.



Why Travel Can Trigger Your Pain


When you live with chronic or recurring back pain, you already know sitting is not your best friend. Here’s what’s going on:


  • Pressure on the Discs: Long periods of sitting, especially in poorly designed seats, compress the disc and can worsen inflammation.

  • Nerve Irritation: If you have nerve-related pain, static posture, poor alignment, or jarring movements can flare up pain or cause pins and needles down the leg.

  • Spinal Misalignment: Slouching or awkward posture can increase the load on the lower back muscles and soft tissues.

  • Vibrations and Cold: Plane engines, long car journeys, and air conditioning can all trigger muscle tension or spasm.

  • Inflammation and Tension Build-Up: Remaining seated for hours can intensify inflammation and muscular tension, especially if you’re unable to change position frequently.

💡 What helps most? Movement, support, and planning.


Pre-Holiday Planning


  • Exercise Ahead of Time: Keep on top of your usual exercise regimen in the weeks leading up to travel. Consistency helps maintain strength, flexibility, and circulation — all of which can make sitting for long periods more manageable.


  • Time Your Flight Well: Mid-morning flights are usually less stressful. Avoid flights that mean sacrificing sleep — fatigue makes pain harder to manage.


  • Contact the Airline: Let them know you have a back issue. You may qualify for early boarding, seat adjustments, or help with luggage.


  • Direct vs. Stopover? Direct flights mean less movement, but fewer position changes. A short layover can give you a chance to stretch/ lay on your back. Just make sure you leave at least 90 minutes between flights.


  • Pick Your Seat Wisely: Aisle seats let you stand easily. If you’re motion sensitive, seats at the front feel fewer jolts from turbulence. Bulkhead or extra legroom seats can help if bending your hips worsens symptoms.


  • Hotel Prep: Email or call ahead to request accessible rooms, a softer mattress, or a room near the lift. If available, a heated pool or hot tub can be incredibly helpful. Pre-book a massage if you think it might help or just because you deserve your self care time. 


  • Get Your Meds in Order:

    • Check your prescription supply, and ask your GP or physio if you should take anti-inflammatories or muscle relaxants before or during travel.

    •  If taking anti-inflammatory medication, ensure your stomach is lined with food and stay well hydrated to reduce gastrointestinal side effects.

    • Don’t forget to pack lidocaine patches, cold gel, or other topical relief.

    • As these are an essential part of your care - don't forget to have one pack of medicines for your handbag/ hand luggage and another for your cabin bags. 



Just Before You Go


  • Pack Smart: Bring a lumbar cushion, an inflatable footrest, and a microfibre towel or mat in case you need to lie down flat at the airport to ease some pressure on your spine. Keep your meds, heat patches, and snacks in your carry-on.


  • Suitcase Strategy:

    • Use a lightweight four-wheel spinner suitcase.

    • If lifting is an issue, consider shipping bags to your hotel or asking airline staff for assistance.

    • Avoid heavy shoulder bags — even short periods of carrying can strain your back.

      • If you need a carry-on, choose a backpack with wide, padded straps to distribute weight evenly.

      • Bum-Bag style bags are very popular, so easy for keeping your valuables/ pain management strategies close by in an easy access and lightweight option. 


  • Sleep Matters: Try to get a full night of rest before travel. Poor sleep lowers your pain threshold and can increase central sensitisation. Bring whatever helps you sleep: pillow spray, earplugs, eye mask.


  • Clothing Check: Loose, layered clothing and slip-on shoes will keep you comfortable and reduce awkward movements.


  • Stress-Proof the Journey: Travel rarely goes to plan. Build in buffer time, have contingencies, and stay flexible. Anxiety increases muscle tension and makes pain harder to manage.



During the Journey: Micro-Shifts, Big Wins


Stay Nourished and Warm:


  • Hydrate and Fuel Well: Dehydration increases stiffness. Anti-inflammatory snacks — such as walnuts, blueberries, or boiled eggs — can help by providing nutrients that support muscle recovery and help reduce inflammation.

  • Layer Up: Planes get cold — cold muscles are more likely to seize up. Wear or pack a soft wrap or extra jumper.


Stay Mobile:

  • Keep Moving: Try to change positions every 30–45 minutes. Walk the aisle. Flex your ankles. Roll your shoulders. Even brief movements help reduce disc pressure and maintain hydration in the spinal structures.


Mindful Posture and Support:


Mind Your Posture:

  • Avoid crossing your legs.

  • Sit tall with a slight lumbar curve — don’t flatten or exaggerate your lower back.

  • Keep your knees level with, or just slightly higher than, your hips to maintain balanced alignment.

  • Make sure your feet are firmly supported — either flat on the floor or on a footrest — to avoid pelvic tilt.


Tools to Support Posture:

  • For extra neck comfort, a well-fitted travel neck pillow can help reduce cervical strain during long journeys.

  • Use your lumbar cushion or a rolled-up jumper behind your lower back.

  • Use foot supports to help keep your hips level with or slightly higher than your knees and maintain spinal alignment.

  • Request a blanket or pillow — to maintain a right angle with your knees and prop your feet up if needed.



Arriving and Recovering


  • Offload Spinal Pressure When You Can: Take any opportunity to decrease the pressure of gravity and body weight on your spine.

  • Lie Down With Legs Raised: 15 minutes on your back with a pillow under your knees can ease pressure.

  • Stretch or Soak: Gentle movement, a bath with Epsom salts, or walking in a pool can help decompress the spine.

  • Use Heat or Ice: Ask your hotel for an ice pack, or bring your own instant cold pack. Packing a lightweight hot water bottle can also be helpful.

  • Still Sore? Ask for Help: Don’t push through.

  • Unhappy with the Mattress? Ask for a topper or extra duvet under the sheet.



Tried and Tested:

MamaGotBack Recommended Travel Tools


At MamaGotBack, we only recommend products we’ve tested and believe in.


As an Amazon Associate, MamaGotBack earns from qualifying purchases — at no extra cost to you. These links help support the ongoing work to provide women with trusted, compassionate back pain guidance.




The Takeaway


Give yourself the self-care you deserve. We all experience different levels of pain and flares — some of us may need to take more precautions or plan differently. This guide outlines a range of options so you can pick and choose what suits your needs best right now.


Your spine might need support right now, but you still deserve the joy of travel.


You have resilience and adaptability — and you’re discovering ways to travel that work for your body.


Your Turn: Quick Poll


Vote below and share your own go-to travel tip with the MamaGotBack community!


Which of these strategies do you find most helpful when travelling with back pain?

  • Pre-holiday planning tips

  • Packing strategies and tools

  • In-flight or on-the-road posture tips

  • Recovery and arrival strategies

You can vote for more than one answer.




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