As summer holidays approach, many of us are looking forward to getting away, seeing family, travelling abroad or enjoying a few days closer to home.
But travel can be surprisingly hard on the body. Long car journeys, flights, airport queues, lifting suitcases, unfamiliar beds and spending more time walking than usual can all lead to back, neck, shoulder or hip pain.
At The Physio Therapy Centre in Haywards Heath, we often see people either before a holiday because they are worried about travelling with an existing problem, or afterwards because their back, neck or joints have flared up while they were away.
The good news is that a little planning can make a big difference.
Why travel can trigger aches and pains
Travel often means spending longer than usual in one position. Sitting in a car, train or plane for several hours can make the lower back, hips and neck feel stiff and uncomfortable.
On top of that, you may be carrying luggage, sleeping in a different bed, using unfamiliar pillows, walking more than usual, or standing around in queues. None of these things are necessarily a problem on their own, but together they can be enough to irritate an already sensitive area.
This is especially true if you already have a history of back pain, sciatica, neck pain, arthritis, hip pain or shoulder problems.
Back pain on long journeys
Lower back pain is one of the most common problems people notice when travelling. Sitting for long periods can make the back feel stiff, particularly if the seat does not support you well.
Try to change position regularly rather than staying completely still. On a long drive, plan short stops where you can get out, walk around and gently stretch. On a flight or train journey, stand and move when it is safe to do so.
A small cushion or rolled-up jumper behind the lower back can help some people feel more supported. It is also worth keeping essential items close by, so you are not repeatedly twisting awkwardly to reach bags under the seat or behind you.
Neck and shoulder pain while travelling
Neck and shoulder pain often builds up during travel because of awkward posture. Looking down at a phone or tablet, sleeping with the head tilted, carrying a heavy shoulder bag or sitting tense for long periods can all contribute.
Try to avoid spending the whole journey looking down. Bring your phone, book or tablet up slightly if you can, and take short breaks from one position. If you are using a travel pillow, make sure it actually supports you rather than forcing your neck into an uncomfortable angle.
Heavy bags are another common issue. If you can, use luggage with wheels and avoid carrying everything on one shoulder. When lifting a case, keep it close to your body and avoid twisting as you lift.
Be careful with luggage
Suitcases are one of the easiest ways to aggravate the back, neck or shoulders.
Problems often happen when people lift a heavy case quickly, twist while putting it into a car boot, or reach awkwardly to place it into an overhead locker.
It is usually better to split luggage into smaller bags than struggle with one very heavy case. Ask for help when lifting into overhead lockers or car boots, and try not to rush. Most injuries happen when we are tired, distracted or in a hurry.
Do not overdo it on the first day
One of the joys of being on holiday is exploring somewhere new. But a sudden increase in walking, stairs, swimming or sightseeing can sometimes lead to pain, particularly if you have been less active in the weeks before you go.
Try to build up sensibly. If you know you will be doing lots of walking on holiday, start increasing your walking before you travel. When you arrive, avoid trying to do everything on the first day.
Your body often copes better when activity is spread across the week rather than packed into one long day.
Sleeping in a different bed
An unfamiliar bed or pillow can sometimes aggravate the neck, back or hips. A mattress that is much softer or firmer than you are used to can change how your body feels overnight.
You cannot always control the bed you are given, but you can make small adjustments. A pillow between the knees may help if you sleep on your side. A towel or extra pillow can sometimes improve support. If you are prone to neck pain, taking your own pillow may be worth considering for UK trips or holidays where space allows.
Travelling with an existing injury
If you already have pain before you travel, it is worth getting advice rather than hoping it will simply behave itself while you are away.
A physiotherapist or sports therapist can help you understand what is likely to aggravate your symptoms, what movements may help, and which exercises are sensible for you to do while you are away.
This can be especially useful if you are travelling after a recent flare-up, or if you have back pain, sciatica, neck pain, shoulder pain, hip pain or knee pain that is already limiting you.
When to seek help
Some stiffness after travel is common, especially after a long journey. But pain that does not settle after a few days, keeps returning, travels into the arm or leg, or comes with pins and needles, numbness or weakness should be assessed.
It is also worth seeking help if pain stops you walking normally, affects your sleep, or makes you feel anxious about travelling again.
At The Physio Therapy Centre in Haywards Heath, our physiotherapists and sports therapists can assess what is causing your symptoms and help you get moving more comfortably. Treatment may include hands-on therapy, exercise rehabilitation, mobility work, strengthening advice and practical guidance for travel, work and everyday activity.
Enjoy your holiday without pain taking over
Holidays should be something to look forward to, not something you worry about because of your back, neck or joints.
With a little planning, sensible movement and the right advice, you can reduce the chance of pain spoiling your trip.
If you are worried about travelling with an existing problem, or if a recent journey has left you sore, we can help. Book an appointment with The Physio Therapy Centre in Haywards Heath and let us help you move comfortably this summer.
