Travelers Face Back Pain From Sitting, Lifting and Unfamiliar Beds

Travel involves extended periods of sitting, lifting luggage and sleeping on unfamiliar surfaces, all of which can produce back pain. Niki Lattarulo experienced back discomfort on a flight last year and used a heating pad she had packed. She now carries the pad on every flight.

Mike Ren, a primary care physician at Baylor College of Medicine, said most transportation seating does not support frequent movement. He recommends sitting as far back as possible and placing a rolled blanket or pillow behind the lower back. Heather Jeffcoat, a physical therapist and spokesperson for the American Physical Therapy Association, advises keeping weight balanced on the sit bones.

She suggests extending the legs and sliding the hands from hip crease to mid-thigh when hip flexors tighten. Jeffcoat also recommends crossing one ankle over the opposite knee and pushing the raised knee outward, holding the position for five or six slow breaths and repeating hourly.

Sarah Wilson, a physical therapist and Pilates instructor, cautions against carrying heavy bags on one shoulder. She advises lifting luggage from the carousel in stages while maintaining a neutral spine.

Hanbing Zhou, an orthopedic spine surgeon at Hartford HealthCare Bone & Joint Institute, recommends strengthening core muscles before travel. He suggests choosing aisle seats on planes and stopping every other hour during car trips to walk and stretch.

Zhou noted that hotel beds differ from a traveler’s usual mattress. Wilson advises side sleepers to place a pillow between the knees to maintain neutral spine alignment.

Wilson states that continued movement helps prevent pain from worsening. Ren suggests toe touches and wall angels performed with the back against a wall. Jeffcoat recommends the cat-cow movement on hands and knees, followed by side bends and glute bridges.

She also describes the fire-hydrant exercise of lifting one leg sideways from a hands-and-knees position. Ren said numbness, tingling, bowel changes or inability to move warrant immediate medical attention. For milder symptoms he listed massage, ice or heat, and over-the-counter anti-inflammatory medication as options.