LivaFortis looks at 10 surprising ways you can travel without low back pain.

10 Surprising Ways to Travel Without Low Back Pain

6 min readApr 17, 2024

Traveling is an adventure, but for many, it can also be a pain — literally. Whether you’re hopping on a plane, embarking on a road trip, or exploring a new city on foot, the stress and strain of travel can take a toll on your lower back.

But fear not! With a little creativity and some expert tips, you can travel without succumbing to low back pain. In this authoritative travel blog, we’ll explore 10 surprising ways to keep your back happy and healthy while you explore the world.

Why Travel?

There are many different reasons why people travel. Some travel to see family and friends. Some travel to expand their knowledge of different cultures. Some travel to get away from day to day life. And others travel for the simple love of travel.

Research has found that traveling can even have significant benefits on our bodies and our minds.

Some benefits of travel include:

  1. Can lower your risk of heart attacks.
  2. Lower your stress levels.
  3. Enhances creativity.
  4. Boost happiness levels.
  5. Can help lower your risk of depression.
  6. Deepens your appreciation for other cultures.
  7. Creates memorable experiences.
  8. Helps you meet new people.

No matter why you choose to travel, it seems as if going to new places and meeting new people can have benefits that are both mentally and physically positive.

Sadly, the way that airline travel is going these days, the “getting there” part can be a bit of a nightmare and it can take an enormous toll on our bodies. Investing in some key comfort tips can make your journey a lot more pleasant, and can help prevent unwanted low back problems.

10 Ways To Travel Without Low Back Pain

1. Invest in Ergonomic Travel Gear:

When it comes to preventing low back pain while traveling, the right gear can make all the difference. Consider investing in ergonomic travel essentials, such as a supportive travel pillow, lumbar support cushion, or adjustable backpack with padded straps. These items can help maintain proper posture and reduce strain on your lower back during long journeys.

2. Practice In-Flight Stretches:

Long flights can wreak havoc on your lower back, but simple stretches can provide significant relief. While seated, try gently stretching your legs and flexing your feet to improve circulation and alleviate tension. You can also perform seated twists by turning your torso to one side and holding for a few seconds before switching to the other side.

3. Pack Light and Smart:

We are the last people to judge you on how much luggage you want to take (trust us — we love options!) However, overpacking can lead to unnecessary weight and strain, especially if you’re lugging around heavy luggage or oversized bags. When traveling you might want to opt for lightweight, compact travel gear and consider using packing cubes or compression bags to maximize space and minimize weight.

Additionally, you should try to distribute weight evenly across your luggage to avoid putting excessive pressure on either side of your body in particular.

4. Choose Supportive Footwear:

Your choice of footwear can significantly impact your lower back health while traveling. Look for supportive shoes with cushioned insoles and adequate arch support to help absorb shock and reduce impact on your spine. Consider packing a pair of comfortable walking shoes or sneakers for exploring new destinations on foot.

5. Practice Mindful Movement:

Incorporating mindful movement into your travel routine can help alleviate tension and promote relaxation in your lower back. Take regular breaks to stretch, walk, or practice gentle yoga poses to release tight muscles and improve flexibility. Mindful breathing exercises can also help reduce stress and promote a sense of calm during travel.

6. Utilize Travel-Friendly Exercise Equipment:

Staying active while traveling is essential for maintaining a healthy spine. You might think that working out on vacation is impossible but taking just a few key items can add up to a power workout wherever you find yourself.

Pack travel-friendly exercise equipment such as resistance bands, collapsible yoga mats, or portable foam rollers to incorporate strength and flexibility exercises into your daily routine. These compact and lightweight tools can be easily stowed in your luggage and used in your hotel room or appropriate outdoor spaces.

7. Embrace Alternate Modes of Transportation:

Vacation time is the perfect time to try a new exercise or workout. This might be a wonderful way to incorporate a new activity into your routine.

Consider exploring your destination by bike, scooter, or Segway to reduce the strain on your lower back associated with walking or standing for extended periods and get a little aerobic exercise in. These alternate modes of transportation offer a fun and efficient way to see the sights while giving your back a break from constant weight-bearing activities.

8. Stay Hydrated and Nourished:

Proper hydration and nutrition are essential for maintaining a healthy spine and preventing low back pain while traveling. Drink plenty of water throughout your journey to stay hydrated and avoid stiffness and muscle cramps.

Many hotels make a mean smoothie and if you don’t have to put in all the work why not give some unique recipes a try? You might find something you love that you will want to continue making when you get back home.

Pack healthy snacks rich in vitamins, minerals, and antioxidants to fuel your body and support optimal spinal health.

9. Prioritize Posture Awareness:

We know that sitting for hours in a cramped airplane seat is often not the most comfortable thing. It can also take a toll on your back. Maintaining good posture is key to preventing low back pain while traveling.

Try to be mindful of your posture when sitting, standing, or walking, and make adjustments as needed to align your spine properly. You might try setting a timer to sit up straight or to stretch every so often.

Avoid slouching or hunching over electronic devices and aim to keep your shoulders back and your chin tucked to reduce strain on your neck and lower back.

10. Schedule Regular Relaxation Breaks:

While travel is a luxury and something we spend hours dreaming of, the reality is that traveling can be quite stressful. One of the easiest ways to travel without low back pain is by taking regular relaxation breaks. These short breaks can help alleviate tension and prevent low back pain.

Make sure to schedule time for rest and relaxation throughout your journey, whether it’s enjoying a leisurely meal, indulging in a spa treatment, or simply taking a few moments to pause and breathe deeply, taking in your new surroundings.

Prioritizing self-care can go a long way towards maintaining a healthy and pain-free spine while traveling.


Traveling without low back pain is possible with the right strategies and mindset. By incorporating these 10 surprising tips into your travel routine, you can protect your lower back, stay comfortable, and make the most of your adventures around the globe.

Remember to listen to your body, prioritize self-care, and embrace new experiences with an open heart and a healthy spine. Safe travels!




LivaFortis is an innovative global company that uses AI and biofeedback technology to make digital physical therapy accessible to all.