Tips for Traveling by Plane, Train, or Automobile When You Have Chronic Back Pain

Holiday travel is exciting — and exhausting. Long flights, cramped car rides, and heavy luggage can wreck even the healthiest spine. But if you live with chronic back pain from a herniated disc, degenerative disc disease, sciatica, or muscle strain, the stress of travel can magnify your discomfort.

At Apollo Chiropractic PC in New York City, Dr. Andrew Dube helps you keep back pain under control year-round, including when life (and luggage) takes you on the road. With the right preparation and spine-friendly habits, you can enjoy your trip without spending it in pain.

Why travel takes a toll on your back

Travel may seem passive, but it’s surprisingly demanding on your spine. Sitting too long — especially in tight or awkward positions — puts pressure on the discs between your vertebrae and reduces circulation to your back muscles. When you add vibration from the car, train, or plane, heavy bags, and sudden movements, it’s a recipe for inflammation and stiffness.

Here’s why travel can aggravate the most common chronic back conditions.

Herniated or bulging discs: Prolonged sitting compresses your spinal discs and can irritate nearby nerves.

Degenerative disc disease: Stiffness and limited mobility increase when joints and your discs don’t move freely.

Sciatica: Additional pressure on your sciatic nerve intensifies pain that radiates down one leg.

Muscle tension: Awkward posture and stress tighten muscles, leading to spasms or fatigue.

Fortunately, with a few adjustments, you can ease back tension and protect your spine during your holiday travels.

1. Pack light and lift smart

Your trip starts with your suitcase — and how you handle it matters. Use luggage with wheels and an adjustable handle so you don’t strain your back. When lifting bags, bend your knees and use your legs, keeping the load close to your body. Avoid twisting while lifting or setting down your suitcase.

2. Move every 30-45 minutes

Staying still is one of the biggest triggers for back pain. If you’re on a plane, stand up and stretch in the aisle when you can. On long drives, plan regular rest stops to get out, walk, and loosen your muscles. Movement restores circulation and prevents your spine from locking into painful positions.

3. Support your spine while you sit

Car seats and airplane chairs rarely support your natural spinal curve. Use a small lumbar pillow or rolled-up jacket behind your lower back to maintain proper posture. Keep both feet flat on the floor, knees level with or slightly higher than your hips, and shoulders relaxed against the seat.

4. Stretch before and after your trip

Think of stretching as your spine’s warm-up and cool-down routine. Gentle stretches for the hamstrings, hip flexors, and lower back help prevent stiffness before travel. After you arrive, stretch again to release tension and restore flexibility.

5. Stay hydrated and avoid inflammation triggers

Travel often means salty snacks, caffeine, and dehydration — all of which can make inflammation worse. Drink plenty of water, skip excessive alcohol, and choose anti-inflammatory foods like nuts, fruits, and vegetables.

6. Plan ahead if you have chronic back pain

If you’re already living with a back condition, schedule a visit with Dr. Dube before your trip. He can assess your spine, review your travel plans, and recommend preventive therapies, such as spinal manipulation, posture correction, or therapeutic exercises, to help prepare your body.

Travel confidently this season

Chronic back pain doesn’t have to keep you grounded. With thoughtful planning and expert care, you can travel comfortably — and arrive ready to enjoy the season.

For personalized back pain management before or after your next trip, call or book an appointment online with Dr. Andrew Dube at Apollo Chiropractic PC in New York City.