Why is your back prone to pain or injury during or after a long flight or road trip?
- Prolonged sitting can cause muscle fatigue and stiffness.
- Slouched postures increase stress on spinal tissues.
- Hip stiffness from sitting, can place additional strain on the lower back.
- Vehicle vibration during road trips can also contribute to spinal loading and muscle fatigue.
Before you leave
- Take a 5–10-minute walk rather than sitting around waiting to board or start the drive.
- Do 5-10 standing; forward, back and side back bends, hip rolls and marching in place.
Set up your seat
- Place a small rolled-up jumper or towel in the small of your back.
- Keep both feet supported where possible.
- Take bulky items out of your back pockets.
During travel
- Change position every 20-30 mins. The best posture is the next posture.
- Do ankle pumps and glute squeezes regularly (yes, you can do these sitting too!)
- Seated figure 4 stretch with a bend forward is great to open up the hips and low back.
- On flights, walk the aisle every 1-2 hours, if you add 20 calf raises to this break, it reduces risk of DVT too!
- On road trips, stop every 1.5-2 hours and walk for a few minutes.
- If you deal with history of constant pain, a heat patch can help minimise any flare ups too.
Biggest mistake
- Trying to “sit perfectly” for hours. Regular movement is far more important than perfect posture.
Written by Zahabia, Lifecare Maroubra Dynamic Physiotherapy
Zahabia is an experienced physiotherapist with a strong interest in musculoskeletal conditions, sports injuries and rehabilitation. She holds a Bachelor of Physiotherapy from Mumbai, India, and a Master of Advanced Clinical Physiotherapy from the University of South Australia, specialising in musculoskeletal physiotherapy. Zahabia has worked across hospitals, private practice, community health and home care settings in both India and Australia. She works at Lifecare Maroubra Dynamic Physiotherapy where she takes a collaborative, evidence-based approach to care, combining pain education, exercise and hands-on treatment to help patients achieve their goals and return to the activities they enjoy.