Traveling This Summer? Don’t Let Back Pain Tag Along

Hey everyone, and welcome back to GR Adjusted. I’m Dr Aaron, and today we’re talking about something that sneaks up on a lot of people during the summer months: travel-related back pain.

Now, don’t get me wrong—vacations are great. But between long car rides, cramped airplane seats, and unfamiliar hotel mattresses, your spine can go through a lot more stress than you might think.

Let’s start with car travel. If you’re heading out on a road trip, sitting for hours in the same position can compress your lower back, tighten your hip flexors, and even cause neck stiffness. And if you’re behind the wheel, the vibration from the road can actually fatigue the muscles supporting your spine over time.

So what can you do? A few simple adjustments go a long way. First, use a lumbar support pillow or roll up a small towel to support the curve of your lower back. Adjust your seat so your knees are level with your hips, and try to stop every hour or two to stretch and walk around—even just five minutes makes a big difference.

Now, for those of you flying this summer—airplane seats aren’t exactly spine-friendly. If you’re on a long flight, bring a neck pillow and again, use something small to support your lower back. And if you’re carrying a heavy bag, avoid slinging it over just one shoulder. Try to balance the load or use a rolling suitcase when possible.

Hotel beds can be another challenge. You’re sleeping in a different environment, probably on a mattress that’s either too soft or too firm for your liking. If you find yourself waking up with a sore back or neck, don’t just chalk it up to bad sleep—your spine’s alignment is likely off. A good trick is to use pillows strategically: under your knees if you sleep on your back, or between your knees if you sleep on your side. It helps keep your spine in a more neutral position.

One more thing—travel tends to throw off your routine. You might not be stretching, moving, or hydrating like you normally do. And your body notices. So while you’re out enjoying your trip, take a few minutes each day to move your body, even if it’s just a short walk or a quick stretch.

At Bear Chiropractic, we see patients all the time after vacations who say things like, “I thought this was just a travel ache, but it hasn’t gone away.” If that sounds familiar, don’t wait it out. Sometimes travel just irritates an underlying issue that’s already there.

We can help you get back on track—whether you’ve just returned from a trip, or you’re preparing for one. With a thorough spinal evaluation and a personalized treatment plan, we’ll get your spine in shape before—or after—you hit the road.

To schedule an appointment, give us a call or visit us at the site in our description. And of course, feel free to stop by our office here in Grand Rapids.

Wherever your summer takes you, travel safe—and travel strong. We’ll see you soon.