Managing Back Pain During Summer Travel

Long road trips, cross-country plane rides. For anyone struggling with back pain, the idea of summer travel sounds grueling.

But with a little preparation and planning, you can enjoy your summer travels back-pain-free.

Here are some of our favorite tips to keep you living the life you deserve this summer.

Summer Travel is Hard on Your Back

Summer trips can make your manageable back pain so much worse. The two main reasons include prolonged sitting and disruptions to your normal routines.

Long car rides, or even shorter flights, compress the discs on your lower spine and tighten the muscles along your back. After 45 minutes or so, that pressure accumulates, increasing your pain.

Add in any dehydration from summer heat, skipped morning stretches, or carrying oversized luggage, and your back flare-ups will be enough to ruin your entire trip.

But don’t worry, you can still travel pain-free. All you need to do is plan and stick to your treatments.

How to Prepare Your Back Before a Trip

A little preparation goes a long way in protecting your back during a summer vacation.

Our first suggestion is to pack strategically: use a rolling suitcase rather than a heavy duffel bag. 

If you must carry something, use a backpack with padded shoulder straps worn on both shoulders to distribute any weight evenly.

If you’re on a road trip, bring a small lumbar cushion for your lower back to reduce the strain from sitting. In a pinch, you can even use a rolled-up hoodie or sweater.

Don’t forget to fill your prescriptions before you leave. Depending on your location, it can be difficult to get refills on your anti-inflammatory medications when away from home.

While small, all of these choices help make your trip as pain-free as possible.

The Dreaded Long Car Ride

Road trips tend to be the biggest trigger for back flare-ups during the summer.

During longer car rides, stop every 45–60 minutes and get out of the car, even if it’s just to walk for 5 minutes at a rest area. 

This type of movement resets the compression that builds up in your lower spine.

If you’re driving, adjust your seat so your hips are at or slightly above knee level and your lower back contacts the seat back. Hunching over the steering wheel puts unnecessary stress on your back.

Also, do your best to avoid twisting into the back seat to pick something up. It’s an easy way to tweak something.

If you are recovering from any spine procedure, talk to your doctor beforehand to ensure no additional precautions are taken before leaving.

While Sitting at the Airport

Air travel can cause a different type of back problem due to specific seat types, plus all the walking, standing, and sitting you have to do at the airport.

If you have heavy luggage, ask for a mobile cart. This helps reduce the stress of dragging your bags around.

During long waits at the gate, alternate between sitting and standing when possible.

While on the plane, find time to get up and walk to the back every hour on longer flights.

Another great tip is to avoid tucking your carry-on under the seat in front of you. Doing so forces your legs into an unnatural, uncomfortable position.

During Your Vacation

One of the best things you can do for your back is stay active. Even if it’s just a couple of walks per day.

Light walking, swimming, and gentle stretching keep your spine in healthy shape.

Depending on your hotel, you can use the fitness center for 10-15 minutes of light movement to loosen things up rather than deal with the pain from a stiff sleep on an unfamiliar mattress.

If you struggle with back pain, avoid activities that involve heavy impact, sudden twisting, or repetitive bending.  

That’s especially true in the first 12 months after a spine procedure. 

When in doubt, check with your CORE surgeon before your trip.

When to Take Your Symptoms Seriously

Most back pain that results from travel is temporary, but if it’s been days of tightness and fatigue since you’ve been home, then it might be time to make an appointment with your doctor.

Here are a few of the common symptoms you should take seriously:

• New or worsening tingling, numbness, or weakness in your legs or feet
• Pain that radiates down one or both legs and doesn’t ease with rest
• Significant worsening of back pain that isn’t responding to your usual management strategies

If you experience any of these, please reach out to your doctor and schedule an appointment.

Planning a Trip After Spine Surgery?

Patients who have had minimally invasive spine procedures, such as the endoscopic techniques performed by our spine specialists, often resume travel more quickly than those who’ve had traditional open surgery. 

That said, every patient’s timeline is different.

Before booking any trip that involves significant travel time, speak with your CORE surgeon. 

We’ll review your progress in recovery, discuss any positioning or activity restrictions, and help you plan a trip that doesn’t set back your progress.

Our goal is to get you back to your life as quickly as possible.

Struggling with Back Pain? Call CORE Orthopedics Today!

If back pain is affecting your travel plans, then it’s time to reach out to CORE Orthopedics. 

Our team of trained surgeons serves patients with knee, hip, shoulder, and spine injuries throughout the Chicago suburbs from our locations in Elk Grove Village and Hoffman Estates.

Ready to start feeling better? Contact CORE Orthopedics today!