Published by PMR of NY & CT
A trip you've looked forward to for months can start to feel daunting when your back hurts. Hours in a car or plane seat, heavy bags and an unfamiliar bed can all stir up a sore back. The good news is that traveling with back pain is usually manageable with some planning.
Most people with back pain or a healing injury don't need to cancel their plans. The keys are to move often, avoid awkward lifting and pack what you need to handle a flare-up away from home. Here's how to prepare for driving, flying or taking the train.
Plan ahead before you go
When traveling with back pain, a little preparation takes much of the stress out of the trip:
- Check in with your care team. If you’re recovering from an injury or going through post-surgical rehab, ask whether it’s safe to travel and what to avoid. Your physical therapist can give you a short stretching routine for the road.
- Pack medicines in your carry-on. Keep them in their original labeled containers, bring a few extra days’ worth in case of delays, and carry a list of your medicines and doctors.
- Arrange help early. U.S. airlines must provide wheelchair assistance at no charge, and many train and bus lines offer boarding help. Request it when you book.
- Choose luggage that spares your back. A four-wheeled bag that rolls beside you takes less effort than one you drag. Pack light.
Traveling with back pain by car
Long car rides mean hours of sitting with few chances to move. A few habits help:
- Set up the seat before you pull out. Slide it close enough that your knees stay slightly bent at the pedals, keep the seatback in a slight recline, and tuck a small pillow behind your lower back if the seat lacks support.
- Stop every hour or two. Walk for a few minutes and do some gentle hip and back stretches.
- Empty your back pockets. Sitting on a wallet or phone can tilt your pelvis.
- Share the driving when you can, and switch positions often if you're a passenger.
If you live with sciatica, long stretches of sitting often aggravate leg pain, so frequent breaks matter even more.
Flying with back pain
Air travel adds long walks, cramped seats and lifting, but you can make it easier:
- Take airport assistance. A wheelchair or cart can spare your back the long walk to the gate.
- Check heavy bags. If you carry one on, lift it onto the seat first, then into the bin, or ask for help.
- Turn with your feet. When you move a suitcase, pivot your whole body instead of twisting at the waist, and lift with your legs.
- Support your lower back with a small pillow or rolled jacket once you're seated.
- Move during the flight. Walk the aisle when the seatbelt sign is off, and do ankle circles and seated knee lifts in between.
On a train, pick an aisle seat, stand and stretch often, and use station assistance for luggage.
Settling in at your destination
Travel days often end with a stiff back, so plan a gentle first day:
- Ask for a room near the elevator, or on a low floor, if stairs bother you.
- Bring your own pillow, and use extra hotel pillows to support your knees or hips.
- Start the morning with a short walk and your usual stretches.
- Pace your plans by alternating busy days with lighter ones and building in rest breaks.
When to get medical care before or during your trip
Talk with your doctor before you leave if you've had recent surgery or a fracture, if your pain is severe or getting worse, or if you have new numbness or weakness in a leg.
According to the CDC, anyone traveling more than four hours by air, car, bus or train can be at risk for blood clots, and recent surgery or injury raises that risk. See a doctor promptly if one leg becomes swollen, painful, warm or red. Call 911 if you suddenly have trouble breathing, chest pain or cough up blood, since a clot may have reached your lungs.
Go to the nearest emergency room if back pain comes with loss of bladder or bowel control, numbness between the legs or sudden leg weakness, even mid-trip.
Frequently asked questions
Is it safe to fly with a back injury?
For most people, yes. Sitting through a long flight may leave you stiff and sore, but it rarely causes new damage. Check with your doctor first if you've recently had back surgery or a fracture, if your pain is severe, or if you have new numbness or weakness. Your doctor can also advise you on lowering your risk of blood clots on long flights.
What is the best seat on a plane for back pain?
An aisle seat makes it easy to stand and stretch without climbing over anyone. Bulkhead seats may offer more legroom, though you can't keep a bag at your feet during takeoff and landing. Exit rows have extra space too, but you must be willing and able to help open the exit in an emergency, which may not suit you during a flare-up.
Should you use heat or ice for back pain while traveling?
Either can help, so use the one that feels better. Cold is often preferred in the first day or two after a new strain, while heat tends to ease stiffness after a long day of sitting. Use either for about 15 to 20 minutes with a cloth between it and your skin. A zip-top bag filled from the hotel ice machine works well on the road.
Plan your next trip with PMR
If back pain is making you think twice about travel, Physical Medicine & Rehabilitation of NY & CT (PMR) can help you prepare with a plan to manage pain and stay mobile on the road. Request an appointment and our team will contact you to schedule a visit before your trip.
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