It’s about that time of year when more and more people are beginning to travel again, which means longer lines and crowded airports. In the midst of all travel stress, are you making sure you’re taking care of yourself and staying away from old back pain flare ups? Traveling wears down on your mind and body and we’re here to give you some easy tips you can follow to avoid added-on stress and pain during your travels. Whether you’re traveling for business or pleasure, here are some tips you can follow: 

Plan Your Trip

You should aim to travel with either a foam roller, lumbar support, or kinesiology tape. Any of these items will aid in helping your back pain during a flight. Also, when it comes to planning ahead you should look at avoiding inflammatory foods such as: fried foods, sweetened beverages, processed carbohydrates, etc. 

Take Breaks – Walk Or Stretch

Sitting for long periods of time can cause fatigue and stiffness. If you’re on the plane, try getting up every 20 minutes if possible. If you’re not able to walk in the cabin, you can stand up and stretch in your seat (we will cover stretches you can do in the next section). If you’re in the airport, try standing up and moving around before your flight boards. 

Stretches You Can Do On A Plane

Rolling Joints: You can do this while seating and its effectiveness may surprise you! Spend a few minutes taking turns rotating or rolling your ankles, wrists, shoulders, and neck. 

Knee Pull Ups: This is another one you can do in your seat; sit straight and bring your left knee up towards your left shoulder, hold for  20 seconds and repeat with the other side. This helps take pressure off your lower back. 

Lumbar Rotation: While seating, face forward and turn your upper body to the right and hold for a few seconds, then repeat on the other side. This stretch is also great for your lower back.

Sciatica Nerve Gliding: You’ll need to stand for this one (take a few seconds and head for the aisle if possible) and slowly swing your leg back and forth at a 30 degree angle. Switch legs and repeat. 

Smaller Bags Are Better Than One Giant Bag 

Consider traveling with smaller bags instead of one big bag. This may sound like a hassle to you, but in the long run it’s worth it! Even if you have to spend a bit more on baggage fees, your back will thank you!

See Your PT Before You Go

Make sure you schedule an appointment with us before you go on your trip. We’ll make sure you’re all tuned up and ready to. Give us a call at to schedule today!