How to Travel Well: Simple Tips to Keep Your Back and Body Comfortable on Holiday
Whether you're heading off on a long-haul flight, taking a road trip or spending a few hours in the car, back pain and stiffness when travelling can put a dampener on the start of a holiday. Long periods of sitting, lifting luggage, sleeping in a different bed and suddenly doing far more walking than usual can all contribute.
The good news is that a few simple changes can make travelling much more comfortable.
Before you travel
If you already have a niggle that has been hanging around for a while, it can be tempting to simply hope it behaves itself while you’re away.
But if pain is already affecting your walking, sleep, exercise or ability to sit comfortably, it may be worth getting it assessed before you travel.
It can also help to avoid doing an unusually hard workout immediately before a long journey. Your body is unlikely to thank you for a heavy leg session followed by several hours sitting on a plane!
When packing, try to avoid making one suitcase unnecessarily heavy. If possible, split the load between bags and use cases with wheels.
When lifting luggage:
Get close to the bag before lifting
Bend through your hips and knees
Keep the case close to your body
Avoid lifting and twisting at the same time
Ask for help with awkward or particularly heavy luggage
How to stay comfortable on a long flight
Sitting still for several hours can make almost anyone feel stiff.
There is no single “perfect” sitting position. In fact, one of the most helpful things you can do is simply change position regularly.
Try to:
Get up and walk when it is safe to do so
Move your ankles and calves while sitting
Gently move your neck and shoulders
Change your sitting position rather than trying to remain perfectly upright for the whole journey
If you know your lower back gets uncomfortable when sitting, a small rolled-up jumper or travel cushion behind your lower back can sometimes make the seat more comfortable.
And remember to drink regularly — especially if you’re travelling somewhere warm.
How to reduce stiffness on long car journeys
Long drives can be just as tiring for the body as flying.
Set your seat so that you can reach the pedals comfortably without having to stretch your legs or round your shoulders forwards.
You should be able to hold the steering wheel without feeling as though you are reaching for it.
On longer journeys, take regular breaks. Even five minutes spent walking around can help your hips, back and legs feel much better when you get back into the car.
If you’re sharing the driving, swapping drivers is another easy way to avoid being in the same position for hours.
Ease into activity on holiday
A very common holiday pattern is going from a relatively normal week at home to suddenly walking 15,000–20,000 steps a day.
Your body may simply not be used to that volume.
There is nothing wrong with being active on holiday — quite the opposite — but try to build up rather than doing everything on day one.
This is particularly worth remembering if your holiday involves:
Lots of sightseeing
Hiking
Golf
Skiing
Long days at theme parks
Walking around unfamiliar cities
Spending much more time in flip-flops or different footwear
Comfortable shoes can make a huge difference.
Hotel mattresses, pillows and morning stiffness
Different beds are one of the most common things people blame for waking up stiff on holiday.
There is no perfect mattress or pillow that suits everybody, and it’s very common to feel a little stiff when sleeping somewhere unfamiliar.
Your body may simply be adapting to a different sleeping position or level of support.
If a hotel pillow feels too high, see whether reception has a thinner option. Likewise, if it feels too low, an extra pillow may help.
If you tend to sleep on your side, placing a pillow between your knees can also be comfortable for some people.
5 simple exercises for travelling
You don’t need a full gym workout while you’re away. A few minutes of movement can often be enough to help you feel less stiff.
1. Walking lunge with rotation
Step forwards into a comfortable lunge and gently rotate your upper body towards your front leg.
This can help get your hips and upper back moving after sitting.
Aim for 5–8 each side.
2. Calf raises
Stand holding onto something if needed.
Slowly rise onto your toes, then lower back down.
This is a simple way to get your ankles and calves moving after a journey.
Aim for 10–15 repetitions.
3. Hip flexor stretch
Take a split stance with one foot forwards and gently tuck your pelvis underneath you.
You should feel a stretch through the front of the hip on the back leg.
Hold for around 20–30 seconds each side.
4. Thoracic rotation
Sit or stand comfortably with your arms across your chest.
Slowly rotate your upper body from one side to the other without forcing the movement.
Repeat 5–10 times each way.
5. Neck and shoulder movement
Gently turn your head from side to side, shrug your shoulders and make a few slow shoulder circles.
This can be particularly helpful after flying or driving.
If neck stiffness is something you regularly struggle with, you can also read more about neck pain and headaches and why they can keep coming back
These movements should feel comfortable. They are not intended to push through significant pain.
Don’t forget recovery
Holidays often involve late nights, different food, alcohol, more activity and less sleep than usual.
That is part of being on holiday!
But if you are doing lots of walking or activities, a little recovery can help.
Try to:
Drink enough water
Get some good sleep when you can
Alternate very active days with easier ones
Keep moving rather than spending the entire next day completely still
When should you get pain checked before travelling?
If you have pain that is persistent, worsening, keeps returning or is affecting your day-to-day life, it can be sensible to have it assessed before you travel.
Likewise, if you are worried about whether a particular activity is suitable for you, it may be useful to get some individual advice rather than avoiding the activity altogether.
At Queensferry Chiropractic, appointments include a full assessment to help work out what may be contributing to the problem and what you can do to manage it.
Treatment may include hands-on care, soft tissue techniques and exercises tailored to you and your goals.
Looking for a chiropractor near South Queensferry or Dalmeny?
If pain is affecting your travel plans or something has been bothering you for a while, you can book an assessment at Queensferry Chiropractic.
Appointments are available throughout the week at Forth Physio in South Queensferry, with Monday and Thursday morning appointments at Kilo Gym in Dalmeny. You don’t need to be a Kilo Gym member to attend.
If you’re unsure whether chiropractic care is suitable for you, I also offer a free 15-minute chat before booking.
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