Why Your Back Hurts After Travel (And How to Fix It)

If you've ever gotten off a plane or out of a car and felt like you aged ten years, you're not alone. That stiffness in your lower back, the ache in your neck, the way your whole body just feels locked up—it's not just part of getting older, and you're not imagining it.

Travel is brutal on your spine. But here's what most people don't realize: it's not just about sitting for a long time. There's a lot more going on behind the scenes that's causing your pain, and once you understand what's actually happening to your body, you can do something about it.

Let me break down exactly what travel does to your spine, and then I'll give you five research-backed strategies you can use to protect yourself so you can actually enjoy your trip instead of spending three days recovering from it.

What's Really Happening to Your Spine When You Travel

When you're sitting for hours—whether it's on a plane, in a car, or on a train—your spinal discs are getting crushed. Think of these discs like little sponges between your vertebrae. Their job is to cushion your spine and absorb shock when you move. But when you sit for extended periods, they get squeezed and start to lose fluid. They compress down, and that creates pressure in places where you don't want pressure.

At the same time, your circulation slows way down. Blood isn't flowing to your muscles the way it should. Your muscles start to tighten up and lock into position. And your core—those deep muscles that normally hold your spine stable and in the right position—basically shuts off. It stops doing its job because it doesn't need to work when you're sitting still.

Now throw in the fact that most airplane seats and car seats have terrible lumbar support. I'm talking truly awful. They're not designed with your spine in mind. They actually push your lower back into a rounded position, which is the opposite of what your spine needs. Your shoulders roll forward. Your head juts out. And you end up stuck in a posture that's loading your spine in all the wrong places.

But it gets worse.

You're not just sitting there peacefully. You're hauling luggage around. You're yanking bags out of the overhead bin. You're lifting suitcases into the trunk of your car. You're twisting your body while you're pulling something heavy. Every single time you do that, you're compressing your vertebrae even more and straining muscles that are already tight and fatigued from all that sitting.

And then—because we all do it—you're looking down at your phone the entire time.

Spine surgeons have a term for this: "text neck." When your head is in a neutral position, it weighs about 10 to 12 pounds. That's what your neck is designed to support. But when you tilt your head forward at a 60-degree angle to look at your phone, the effective weight on your neck shoots up to about 60 pounds. You're basically carrying a bowling ball on your shoulders for hours without even realizing it.

So yeah, of course you feel destroyed after a trip. Your discs are compressed, your muscles are locked up, your posture has been terrible for hours, and you've been loading your neck with way more weight than it's designed to handle.

The good news? This doesn't have to be your reality. There are five simple, research-backed things you can do to protect your spine and actually feel decent when you get where you're going.

Fix #1: Support Your Lower Back

This is the easiest fix and it makes a huge difference. You need to maintain the natural curve in your lower back when you're sitting. Most seats—especially airplane seats—don't do this. They push your lower back into a rounded position, which puts pressure on your discs and strains the muscles and ligaments in your lower back.

Here's what you do: bring a lumbar roll, or if you don't have one, just roll up a jacket or a small blanket and stick it behind your lower back. Position it right at the curve of your lower back, just above your belt line. This keeps your spine in its natural position instead of letting everything collapse forward.

For flights, get a real neck pillow—not the cheap inflatable ones that don't do anything. I'm talking about a pillow that actually supports your head and keeps it from dropping forward or to the side when you fall asleep. When your head drops forward, you're putting strain on your neck for hours. A good neck pillow prevents that.

You might feel a little awkward bringing these things with you, but trust me, you'll feel a lot more awkward when you're hobbling around your destination for three days trying to recover.

Fix #2: Move Every 30 to 60 Minutes

I know you've heard this before. Everyone tells you to move more when you travel. But here's the thing: most people don't actually do it. They think about it, they plan to do it, and then they stay glued to their seat for the entire flight or drive.

You have to move. Your discs need it. Your muscles need it. Your circulation needs it.

Stand up. Walk to the bathroom even if you don't need to go. Do shoulder rolls. Do neck stretches—gently tilt your head side to side, look up and down. Do some gentle twists in your seat. Anything that gets blood flowing and stops your muscles from seizing up into one locked position.

Here's why this matters: your spinal discs don't have their own blood supply. They get nutrients through movement and compression. When you're sitting still for hours, they're not getting what they need. They get stiff. They lose fluid. They compress more easily. Movement keeps them healthy and hydrated.

Even if you're on a plane and you can't get up often, you can still do seated exercises. Roll your shoulders back. Squeeze your shoulder blades together. Pull your head back so your ears are in line with your shoulders. Rotate your ankles. Flex and point your feet. These small movements make a difference.

Fix #3: Pack Smart and Lift Smart

This one seems obvious, but I see people making the same mistakes over and over again. Heavy bags. Lifting with their back instead of their legs. Twisting while they're holding something heavy. Slinging bags over one shoulder. All of this adds up and compounds the stress that's already on your spine from sitting.

Use wheeled luggage whenever possible. If you have to lift a bag, get close to it, bend your knees, keep your back straight, and lift with your legs. Don't twist while you're holding something heavy—move your feet instead.

If you're using a backpack, make sure the weight is distributed evenly. Don't overload one side. Adjust the straps so the pack sits high on your back, not sagging down by your hips. The lower it hangs, the more it pulls you backward and strains your lower back.

And here's a big one: keep heavy items in wheeled bags instead of throwing them over your shoulder. Shoulder bags create uneven loading on your spine. You're constantly compensating for the weight on one side, which causes muscle imbalances and increases the risk of strain.

I know it's tempting to just grab your bag and go, especially when you're in a hurry. But taking an extra five seconds to lift properly or adjust your bag can save you days of pain.

Fix #4: Be Conscious of Your Posture

This is where most people zone out because they've heard it a million times. "Sit up straight. Watch your posture." But let me explain why it actually matters, especially when you're traveling.

When you're looking at your phone or tablet, bring the screen up to eye level instead of dropping your head down to look at it. Every degree your head tilts forward increases the load on your neck. At 15 degrees, it's about 27 pounds. At 30 degrees, it's 40 pounds. At 60 degrees, it's 60 pounds. That's a massive difference.

When you're sitting, keep your feet flat on the floor. Don't cross your legs for long periods—it rotates your pelvis and puts uneven pressure on your lower back. Relax your shoulders. Most people let their shoulders creep up toward their ears when they're stressed or concentrating, and that creates tension in the neck and upper back.

If you're working on a laptop during a flight, use something to prop it up so you're not hunching over it. Even a small adjustment in screen height can make a big difference in how you feel afterward.

The key here is awareness. You don't have to be perfect. You're not going to maintain ideal posture for six hours straight. But if you check in with yourself every 20 or 30 minutes and make small corrections, you'll save yourself a lot of discomfort.

Fix #5: Stay Hydrated

This one surprises people, but it's important. Your spinal discs are about 80% water. When you're dehydrated, they can't function properly. They get stiff. They compress more easily. They lose their ability to absorb shock and cushion your spine.

And here's the thing: you get dehydrated faster when you're traveling, especially on planes. The air in airplane cabins has extremely low humidity—somewhere around 10 to 20%, which is lower than most deserts. You're losing moisture constantly just by breathing.

Drink more water than you think you need. I know it's annoying to get up and use the bathroom on a plane, but it's worth it. Bring an empty water bottle through security and fill it up at a fountain. Buy water at the airport. Ask for water on the plane. Keep drinking throughout your trip.

Coffee and alcohol don't count. They're diuretics, which means they actually dehydrate you more. If you're going to drink them, make sure you're drinking extra water to compensate.

Hydration isn't just about your discs, either. It helps with circulation, muscle function, and overall energy levels. It's one of the simplest things you can do to feel better during and after travel.

Putting It All Together

Look, I get it. When you're traveling, you've got a lot on your mind. You're thinking about your schedule, your luggage, getting to your gate, dealing with traffic. The last thing you want to worry about is whether you're sitting correctly or if you're drinking enough water.

But here's the reality: if you don't take care of your spine during travel, you're going to pay for it afterward. And I don't mean a little stiffness that goes away in an hour. I'm talking about days of pain, missed activities, canceled plans, and time spent recovering instead of enjoying yourself.

These five strategies—supporting your lower back, moving regularly, packing smart, watching your posture, and staying hydrated—aren't complicated. They don't require special equipment or a huge time investment. But they're based on how your spine actually works, and when you use them consistently, they make a real difference.

You don't have to choose between traveling to see your family and feeling good in your own body. You don't have to show up at your destination and spend three days hobbling around waiting to feel normal again. You just need to understand what's happening to your spine and take a few smart steps to protect it.

If you're dealing with chronic back or neck pain that won't go away, or if you want a personalized plan that addresses your specific issues, I offer Virtual House Calls where we can work together no matter where you are in the world. We'll figure out exactly what's causing your pain and provide specific recommendations to fix it long-term.

But start with these five things. Use them on your next trip. Pay attention to how you feel during travel and afterward. I think you'll be surprised at the difference it makes.

Your spine has to last you a lifetime. It's worth taking care of it, especially during the times when it's under the most stress. Travel should add to your life, not take away from it. With a few simple adjustments, you can make sure it does.

And as always, Be Your Own Guarantee for your health and life.

---

Strong Spine Resources:

🔍 Book Your Free Virtual House Call Here

📖 Download this FREE miniclass to help improve your spinal health 

👉 Lumbar Support Roll 

👉 Travel Neck Pillow 

---

💡Want even more spinal correction tips?  Subscribe to This Channel 👈