The 2025 holidays are officially here, and so are family visits, long drives, and crowded airports. If you have back pain, though, all of this travel can feel like a major challenge.
However, with a little preparation, you can protect your spine, reduce discomfort, and enjoy your holiday plans without regret.
At Spine Group Beverly Hills, Dr. John Regan has helped countless people manage their back pain while traveling.
Here are five survival tips to keep your spine happy on the go.
Heavy luggage can put extra strain on your back, so upgrade your luggage. Choose a lightweight bag, preferably small to medium in size, with four wheels. This allows you to easily roll your suitcase through airports without straining your spine.
Equally important is what you pack. Avoid overpacking to make lifting easier, whether placing your bag in an overhead bin or loading it into a car trunk. Regardless of how heavy (or light) your bag is, always use proper lifting technique. Never lift and twist at the same time.
If you need to carry a bag, distribute the weight evenly across both shoulders or use a backpack with padded straps to reduce pressure on your back.
Sitting for long periods tightens your back muscles and can worsen pain. Movement is your best friend here.
If you’re:
Even small movements while in your seat — rolling your shoulders, bending your knees, or gently twisting your torso — can keep your spine flexible and reduce stiffness.
Regardless of how you travel, the truth is that traveling requires a lot of sitting.
Whether you’re on a plane, train, or in a car, good posture matters. Use a small pillow or rolled-up sweater behind your lower back for support. Keep your feet flat on the floor and avoid slouching. If you can, recline slightly to reduce pressure on your spine.
Dehydration doesn’t just make your skin dry. It can make your muscles tense (and even spasm) and aggravate back pain. Research shows that dehydration and related muscle spasms are especially common among adults aged 20 to 40.
Chronic dehydration may also cause your spinal discs to lose their natural cushioning, which makes them more prone to drying out or herniating.
When you’re traveling, keep a refillable water bottle with you. Drink plenty of water during travel and pack healthy snacks to maintain energy. Avoid excessive caffeine or alcohol, which can contribute to muscle tension and fatigue.
After long periods of travel, give your back time to recover. Plan a warm shower or a short walk once you reach your destination.
Consider using ice or heat therapy to manage soreness, and don’t ignore persistent pain. If you can’t get a handle on your back pain, call Dr. Regan.
Keep a back pain survival kit accessible while traveling.
Bring your medications in their original containers, and consider adding heat therapy patches, single-use cold packs, a small lumbar support pillow, and over-the-counter pain relief cream.
You might also include a refillable water bottle to stay hydrated, compression socks to boost circulation, and a travel-sized massage ball to ease tension during long flights or car rides.
Call Dr. Regan and the Spine Group Beverly Hills team today if you’re struggling with back pain and want strategies to make your travel more comfortable.
Dr. Regan can help identify the root cause of your pain, create a personalized treatment plan, and guide you on safe, practical ways to protect your spine, whether you’re at home or on the go.
To get started, call 424-238-3281 or schedule online.
