Don’t Let Summer Setbacks Ruin Your Back: Smart Travel Tips for Pain-Free Holidays

Summer holidays are meant to be a break — not a pain in the back.

But let’s be honest: long car journeys, awkward plane seats, and heavy luggage don’t exactly make it easy on your spine.

At Luck’s Yard Clinic, we often see a spike in back, neck, and joint flare-ups right after travel season — and most of them could be avoided with a few small changes.

Whether you’re planning a weekend getaway or a long-haul flight, these simple tips can help you enjoy your break without bringing pain home as a souvenir.

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1. Pack Smart — and Evenly

Your back doesn’t love sudden twists or imbalances.

Avoid overstuffing one side of a suitcase or carrying a heavy shoulder bag on one shoulder.

Try this:

– Use a suitcase with wheels whenever possible
– Distribute weight evenly between both hands if carrying bags
– If wearing a backpack, adjust both straps snugly to reduce shoulder strain

Pro tip from our chiropractic team:
Lifting your suitcase from the car boot? Bend your knees, keep your back straight, and use both hands.

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2. Move Often — Even If You’re Stuck in a Seat

Long hours in cars, planes, or trains can leave your spine compressed and stiff.

If driving:

– Take a break every 90 minutes — get out, stretch, walk around
– Use a small rolled towel behind your lower back for support

If flying or on a train:

– Stand up and walk the aisle every hour
– Do gentle ankle rolls, shoulder shrugs, and seated spinal twists

We often give patients travel-specific stretch routines before holidays to help prevent flare-ups. Ask at your next appointment.

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3. Support Your Neck — Especially When Sleeping Upright

Ever nodded off mid-flight and woken up with a crick in your neck?

Use a U-shaped travel pillow to keep your neck aligned.
Avoid sleeping with your head slumped forward — a small scarf or rolled hoodie can work in a pinch.

Massage therapy can help ease travel-related neck tension when you’re back — but prevention is easier than recovery.

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4. Stretch Before and After You Travel

Just like warming up for exercise, your body benefits from a gentle stretch before and after travel.

Focus on:

– Hamstrings and hip flexors (tight from sitting)
– Upper back and shoulders (stiff from carrying bags)
– Gentle spinal twists and neck rolls

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5. Don’t Ignore Niggles

If you feel a twinge while lifting your suitcase or after sitting too long, that’s your body asking for help.
It’s always easier to treat a small issue before it becomes a bigger one.

We offer pre-holiday and post-holiday appointments to help keep your body in balance.
A quick chiropractic check or relaxing massage can make all the difference.

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Heading away soon?

Make sure your spine is ready to travel with you — not against you.

If you’d like personalised advice, a quick check-up, or a travel-friendly massage before you go, just get in touch.
We’re happy to help you enjoy your summer without the setback.

Explore Services:

Chiropractic Care
Swedish & Deep Tissue Massage