Travelling This Summer? Understanding and Managing Back and Neck Pain During Long Journeys

For many of us, summer means holidays, visiting family, exploring new places and taking a well-earned break from our daily routine. Whether you're travelling by car, train or plane, getting away is something to look forward to.

Unfortunately, long journeys can also leave many people with stiff backs, aching necks or sore hips before they have even arrived at their destination!

Here at Natural Balance Physiotherapy and Sports Injury, it's something we hear regularly at this time of year, for example, "I was fine before I travelled, but my back hasn't felt right since," or "My neck was so stiff after the flight that I could barely turn my head," or even, "My sciatica flared up after driving for several hours."

The good news is that travelling doesn't have to result in pain. Understanding why prolonged sitting affects the body, along with a few simple strategies, can make your journey much more comfortable and help you enjoy your holiday before you even arrive.

Take regular breaks while travelling

Our bodies are designed to move

One of the simplest ways to understand travel-related aches and pains is to remember that the human body evolved to move regularly. Walking, changing position, bending, reaching and carrying out a variety of movements throughout the day all help keep our muscles active and our joints healthy.

However, modern travel asks us to do the opposite - we can be driving on the motorway or sitting on a long-haul flight, and we often remain in one position for several hours.

This isn't necessarily harmful, but it does reduce the amount of movement our muscles and joints normally receive.

Remaining still for prolonged periods can lead to muscle fatigue, reduced joint movement and increased feelings of stiffness, particularly around the neck, shoulders, lower back and hips. This is why many people feel uncomfortable as soon as they stand up after a long journey.

Fortunately, stiffness doesn't usually mean damage has occurred. More often, it's simply your body's way of asking for movement again.

Why sitting for long periods can increase discomfort

Many people worry that sitting "damages" their back, but current research suggests the relationship is far more complex. There isn't one perfect sitting posture that guarantees you'll never develop pain - instead, the issue is usually the amount of time spent in any one position. Even sitting in what appears to be excellent posture becomes uncomfortable if maintained for several hours without a break.

Our muscles gradually tire, our joints become less mobile and tissues receive less variation in loading areas of the body. As a physiotherapist, one of the best pieces of advice I can offer is surprisingly simple: The best posture is your next posture. Changing position regularly is often far more beneficial than trying to sit perfectly for an entire journey.

Why existing pain can become more noticeable

If you're already managing back pain, neck pain or arthritis, travelling can sometimes make symptoms feel more noticeable. This doesn't necessarily mean your condition has become worse, it just means that prolonged sitting may temporarily increase sensitivity in already-irritated tissues.

For example, people with lower back pain often report increased stiffness after sitting for long periods.

Those with neck pain may notice reduced movement after looking forwards for several hours.

People living with osteoarthritis may find joints feel stiff when they first stand before gradually easing again as they begin walking.

These responses are common and often settle once normal movement resumes.

Preparing for your journey

Just as athletes prepare before exercise, it's worth preparing your body before you travel. It does not need to be an intensive workout, but something as simple as a 15-20 minute walk before setting off can help increase circulation, loosen muscles and prepare your body for several hours of sitting.

If you already have a regular mobility or strengthening routine provided by your physiotherapist, completing this beforehand can also be beneficial.

Starting your journey feeling relaxed and mobile often makes a noticeable difference.

Setting up your seat

Whether you're travelling by car or plane, your seating position can influence how comfortable you feel.

If you're driving, try to:

• Sit with your hips positioned fully back in the seat.

• Adjust the seat so your knees remain slightly bent.

• Support the natural curve of your lower back.

• Keep your shoulders relaxed.

• Position the steering wheel so your elbows remain comfortably bent rather than fully extended.

If you're travelling by plane or train, a small rolled towel or lumbar support cushion can help maintain comfort if the seat doesn't offer adequate support. Neck pillows can also be useful, particularly during longer flights where sleeping is likely.

Remember that comfort is individual. Small adjustments during the journey are often more helpful than trying to maintain one fixed position.

The importance of regular movement

Perhaps the single most effective strategy for reducing stiffness during travel is to move whenever possible.

If you're driving, plan regular stops every couple of hours. Take five minutes to walk around, gently stretch and allow your muscles to wake up again.

It might feel like you're delaying your arrival, but these short breaks often leave you feeling much fresher and less fatigued.

If you're flying or travelling by train, take opportunities to stand, walk along the aisle or simply change position in your seat.

Small movements such as ankle pumps, gentle knee extensions, shoulder rolls and neck movements can all help reduce stiffness. Movement doesn't have to be strenuous to be effective.

Hydration matters more than we often realise

Travelling, particularly by air, can leave us mildly dehydrated without noticing.

While dehydration isn't usually the direct cause of musculoskeletal pain, maintaining good hydration supports normal muscle function, concentration and overall wellbeing.

Choosing water regularly throughout your journey and limiting excessive alcohol or caffeine may help you feel more comfortable, particularly on longer trips.

Luggage: an often-overlooked cause of injury

Interestingly, many holiday injuries don't occur while sitting; they happen while lifting suitcases!

Large cases are often awkward, heavy and lifted in unfamiliar ways, into the boot of the car, onto luggage racks or into overhead lockers.

Rather than twisting while lifting, try to:

• Get close to the suitcase.

• Bend through your hips and knees.

• Keep the load close to your body.

• Avoid lifting and twisting at the same time.

• Ask for assistance if the bag is particularly heavy.

There's no prize for struggling with heavy luggage - protecting your back is far more important.

Returning to movement after arrival

After spending several hours travelling, many people collapse straight onto the sofa or hotel bed, and while this feels tempting, a gentle walk shortly after arriving is often one of the best things you can do.

Movement helps restore circulation, reduces stiffness and encourages your joints and muscles to move through their normal range again. Even a short walk around your accommodation or along the seafront can help your body recover from the journey.

Staying active during your holiday

Holidays often provide an excellent opportunity to become more active. Walking around new places, swimming, exploring local attractions and spending more time outdoors all contribute positively to your health.

If you've spent several hours travelling, try to build activity gradually during the first day or two rather than attempting an extremely active itinerary immediately. This gives your body time to adapt and often reduces the likelihood of developing unnecessary aches and pains.

Finally, enjoy the journey as much as the destination

Travelling should be an enjoyable part of your holiday - not something that leaves you feeling sore before your break has even begun. The reassuring news is that our bodies are remarkably adaptable.

By preparing for your journey, changing position regularly, staying hydrated and making movement part of your travel plans, you can significantly reduce stiffness and remain comfortable throughout your trip.

At Natural Balance Physiotherapy and Sports Injury, we encourage people to keep moving with confidence rather than becoming worried by every ache or pain. Most travel-related stiffness settles quickly once normal movement resumes, and simple lifestyle strategies can often make a considerable difference.

If you're already experiencing back or neck pain before your holiday, or if symptoms continue after you return home, we're here to help. Through a thorough assessment and evidence-based treatment plan, we can help you understand what's contributing to your symptoms and support you in getting back to the activities you enjoy.

After all, holidays are about creating memories - not managing pain!

Contact us if you think we can help.