Holidays should mean rest, but for many people they start with back pain. Hours behind the wheel, heavy suitcases, hotel beds, sun loungers and sudden changes in activity are the perfect recipe for your lower back or neck to complain. A few simple tips can help you avoid it.
Long car journeys
- Adjust your seat properly: back against the backrest, knees slightly below your hips and arms slightly bent on the wheel.
- Use the seat’s lumbar support or a small rolled-up towel.
- Stop every 90 minutes to two hours: get out, walk and move your back for a few minutes. It also matters for your concentration.
- Adjust the headrest to the height of the top of your head.
Suitcases and luggage
- Two medium suitcases are better than one very heavy one.
- When lifting them, keep them close, bend your knees and avoid twisting with the weight.
- Use wheeled cases and push or pull them beside you.
- To put them in the boot, rest them on the edge first and then push them in.
Different beds and mattresses
Sleeping in a different bed can take its toll. A few tricks:
- If the mattress is very soft, try a pillow under your knees if you sleep on your back, or between your knees if you sleep on your side.
- Bring your own pillow if you struggle to adapt.
- A few minutes of gentle mobility when you get up helps ease morning stiffness.
At the beach and pool
- Very low sun loungers and hours reading face down overload the neck and lower back. Change position often.
- Walking on sand is good exercise, but build up gradually if you are not used to it.
- Parasols, cool boxes and chairs are weight too: share the load.
Watch out for weekend-warrior sport
Holidays are when we try sports we do not do the rest of the year: padel, kayaking, hiking or surfing. Start with short sessions, warm up well and do not push to the max on day one. If you play padel, see our tips on preventing padel injuries.
Quick exercises for the journey
- Cat-camel on all fours, 10 repetitions.
- Seated trunk rotations, 10 each side.
- Hip flexor stretch in a lunge, 30 seconds per leg.
- A 5 to 10 minute walk at every stop.
If pain appears
Stay active within what the pain allows and avoid spending the day in bed. Local heat often eases muscle knots. If pain travels down the leg, comes with tingling or does not improve in a few days, see a professional. Our article on lower back pain has more information.
Physiotherapy for back pain in Gines
If you come back from holiday with a sore back, we help you recover so you can get back to your routine pain-free. At Therapeía Fisioterapia we see patients at Avenida de Europa 3G in Gines (Seville), just minutes from Bormujos, Espartinas, Castilleja de la Cuesta, Valencina and the rest of the Aljarafe area. After a full assessment we design a physiotherapy plan tailored to you. You can meet our physiotherapy team or book an appointment by calling +34 624 244 420.
For more information from a reliable source, see MedlinePlus, the U.S. National Library of Medicine health encyclopedia, on back pain.
Frequently asked questions about back pain on holiday
How often should I stop on a long car journey?
It is recommended to stop every 90 minutes to two hours, walk for a few minutes and move your back and legs.
What should I do if my back hurts from sleeping in another bed?
Try using pillows to align your spine, do gentle mobility when you get up and apply heat. If it lasts several days, seek advice.
Is it bad to carry a suitcase in one hand?
Carrying a lot of weight on one side overloads the back. It is better to use wheeled cases or share the weight between both sides.
