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Traveling this Holiday? Avoid Back Pain With These 7 Tips
November 19, 2025
The holidays are all about food, friends and family. But if you’re hitting the road or hopping on a long flight, your back may not be celebrating.
“Traveling puts your body in positions it wasn’t designed for — long periods of sitting still with awkward posture,” says Mark Hornyak, MD, spine surgeon with Hartford HealthCare’s Ayer Neuroscience Institute. “That combination can really aggravate your neck and back if you’re not careful.”
Whether you’re flying across the country or driving to Grandma’s, try these tips to avoid back pain while traveling and keep your spine happy through the holidays.
1. Pack light
We’ve all been there – packing six outfits for each day of your trip, just to be safe. But dragging overstuffed luggage through airports is a recipe for disaster.
“Use rolling suitcases when you can, distribute weight evenly between bags and avoid carrying anything too heavy on just one side,” says Dr. Hornyak. “If you do need to lift, bend at your knees, not your waist.”
Planning ahead, like shipping gifts directly instead of cramming them into your suitcase, can do wonders for your spine – not to mention your headache.
> Related: 6 Bad Posture Habits That Are Hurting Your Spine
2. Find supportive seating
Cars and planes are notoriously bad for your back, but bringing your own pillow can be a game changer.
“Bring a small pillow, travel cushion or even just a rolled-up sweater to support your lower back,” Dr. Hornyak suggests. “Always try to maintain your spine’s natural curve.”
Adjust your seat angle too — a slightly reclined position often feels better for long rides than sitting upright.
3. Don’t forget to stretch
Think of travel like a workout for your spine — it needs a warm-up and cool-down. Skipping those steps makes it easier for stiffness to settle in.
“Take a few minutes to stretch your hamstrings, hips and back before you go, and again when you arrive,” says Dr. Hornyak. “These large muscle groups tend to tighten up when you’re sitting for a long time.”
Gentle yoga poses, like child’s pose or a seated twist, can help release tension.
> Related: 5 Best Stretches for Back Pain
4. Take movement breaks
Sitting for hours is one of the worst things for your back.
“On long drives, stop every hour or two to get out, walk around and stretch. On planes, stand in the aisle and move around when it’s safe,” Dr. Hornyak suggests.
If getting up isn’t possible, try seated exercises: roll your shoulders, flex and point your feet, or rotate your ankles to keep blood flowing. This can help prevent stiffness, reduce back pain while traveling, and make the rest of your journey more comfortable.
5. Watch your posture
Slouching might feel good, but it adds strain on your lower back and neck. Screens make this even worse – especially if you’re hunched over your phone to watch Netflix on a flight.
“Keep your shoulders back, feet flat and avoid craning your neck forward,” says Dr. Hornyak. “If you’re using a screen, hold it at eye level instead of looking down.”
Even making small adjustments — like shifting positions every so often — is one of the simplest ways to prevent back pain while traveling.
> Related: Tired of Waking Up With Neck or Back Pain? Try These 5 Tips
6. Stay hydrated
Water might be the last thing you think to pack for a long trip, but proper hydration makes a big difference.
“Dehydration can stiffen muscles and joints, making back pain worse,” Dr. Hornyak notes. “It also increases your risk of blood clots on long flights.”
Pack a refillable water bottle, and don’t rely on coffee or soda for hydration.
7. Get moving
Collapsing on the couch as soon as you arrive might be tempting — but it won’t help your spine.
“Stretch, walk around or do some light movement before you settle in,” says Dr. Hornyak. “Your body needs to shake off the stiffness from hours of sitting.”
Even five to ten minutes of activity can help reset your muscles and prevent soreness from lingering into the next day.
> Related: 5 Surprising Causes of Back Pain
4 travel hacks for a happier spine
The holidays are stressful enough without back pain tagging along. Follow these easy steps to make your trip a little more comfortable.
- Pack strategically. Instead of one heavy bag, split your belongings into two smaller, lighter ones.
- Change your posture often. Don’t lock into one position — shift your weight, adjust your seat angle, and avoid crossing your legs for too long.
- Choose the right snacks. Salty, processed snacks can lead to bloating and inflammation, which may make back pain worse. Bring fruit, nuts, or cut veggies instead.
- Unwind when you land. A gentle walk or a few yoga stretches can help your spine recover from hours of sitting.
With a little planning, your trip can leave you with happy memories instead of an aching back.
Remember, small changes — like better posture, regular movement and light packing — go a long way to prevent back pain while traveling this holiday season.