Summer holidays are a time to relax, recharge, and create unforgettable memories. Whether you’re jetting off abroad, hitting the road for a UK staycation, or heading to the coast for the weekend, travel is one of the season’s greatest pleasures. But for many people, summer holidays come with an unexpected downside: back pain.
As an experienced Stoke chiropractor, we often see a rise in travel-related aches and strains this time of year. Long hours in cars, cramped plane seats, heavy luggage, and unfamiliar hotel beds can all take a toll on your spine—especially if you already have a history of back or neck issues.
If you want to make the most of your summer adventures without bringing back pain as a souvenir, read on. Below, we’ve shared practical chiropractic advice to help you protect your back before, during, and after your trip.
Why Travel Can Cause Back Pain
Travel involves a number of stressors that can trigger or worsen spinal discomfort:
- Sitting for long periods reduces circulation and puts pressure on the lower back.
- Poor posture in cars or planes can cause neck and shoulder tension.
- Heavy lifting of luggage can strain the lower back or cause muscle pulls.
- Unfamiliar beds or pillows can disrupt spinal alignment during sleep.
- Dehydration and inactivity, especially on hot summer days, can lead to stiffness and fatigue.
For many people, it’s not just the travel itself, but the combination of these factors, that causes discomfort. Fortunately, there are several things you can do to stay proactive and protect your spine.
Before You Travel: Prepare Your Body
#1 Book a Pre-Travel Check-Up
Seeing a Stoke chiropractor before your trip helps ensure your spine is properly aligned and functioning well. Any minor misalignments or tension can be addressed early, reducing the chance of flare-ups during travel.
#2 Strengthen Core Muscles
Your core plays a critical role in supporting your spine. Leading up to your trip, include exercises like planks, bridges, or gentle Pilates to improve stability and posture.
Be sure to consult a health care professional before undertaking any new form of exercise.
#3 Pack Smart
Use luggage with wheels and a telescopic handle to reduce strain on your back. If you’re using a backpack, make sure it’s worn with both straps and sits high on your back.
Pack light and avoid overloading bags. Remember: it’s better to carry two lighter bags than one heavy one.
During Your Journey: Posture and Movement Are Key
#1 Support Your Lower Back
When flying or riding in a car or coach, use a lumbar roll or a rolled-up jumper to support the natural curve of your lower back. Sit with your hips against the back of the seat, feet flat on the floor, and avoid crossing your legs.
#2 Move Regularly
Prolonged sitting is one of the biggest contributors to back pain during travel. Set a timer every 30 to 45 minutes to stretch or move around—even if it’s just a short walk down the aisle of a plane or a pit stop during a road trip.
#3 Stretch On the Go
Some simple stretches you can do during travel include:
- Seated spinal twist to reduce stiffness
- Neck rolls to release tension
- Shoulder shrugs and rolls to improve circulation
- Ankle pumps and calf stretches to prevent cramping
These movements help keep your muscles active and prevent postural fatigue.
#4 Lift Luggage With Care
Always bend from your knees, not your waist, when lifting bags. Keep items close to your body and avoid twisting your spine while lifting or reaching into car boots or overhead lockers.
Once You Arrive: Maintain Healthy Habits
#1 Stick to a Sleep Routine
Try to maintain a consistent sleep schedule, even while away. Bring a travel pillow or lumbar support if you’re staying in an unfamiliar bed. Sleeping in awkward positions can quickly undo the benefits of good posture during the day.
#2 Stay Active
It’s tempting to lounge all day on holiday but your spine will thank you for staying active. Go for a walk on the beach, swim, explore the area on foot, or do some light stretching in the morning. Movement keeps your joints mobile and muscles engaged.
#3 Stay Hydrated
Hot summer travel can lead to dehydration, which affects the elasticity of spinal discs and muscles. Aim to drink water regularly throughout the day, especially if you’re out in the sun or on a long journey.
After You Return: Book a Post-Travel Chiropractic Check-Up
Even with the best preparation, travel can still place stress on your spine. That’s why we recommend booking a post-travel spinal check-up with your local Stoke chiropractor.
A post-travel assessment can:
- Identify and treat minor issues before they become major
- Release muscle tension caused by long travel days
- Restore spinal alignment and improve mobility
- Help you recover faster from jet lag, fatigue, or stiffness
At City Chiropractic Stoke we offer tailored chiropractic care designed to help you bounce back after your holiday feeling refreshed—not restricted.
Protect Your Back This Summer — Travel Smarter, Not Harder
Summer travel should be enjoyable, not painful. With the right strategies and support from a trusted Stoke chiropractor, you can reduce your risk of injury and make the most of your time away.
Whether you’re heading off on a weekend break or a long-haul adventure, don’t forget to prioritise your spinal health.
✅ Book Your Pre- or Post-Travel Chiropractic Check-Up Today
Ready to travel pain-free this summer? Schedule your pre-travel spinal assessment or post-holiday recovery session with our experienced team at City Chiropractic. Conveniently located in Stoke-on-Trent, we’re here to help you stay aligned, mobile, and pain-free, wherever your holiday takes you.
Call 01782 848 184 or book online on our website.