Traveling can be a major pain in the neck. Literally. This is why it’s important to understand your body and how you can alleviate and avoid pain during travel.

Below are some tips to help you stand up straight and feel great while traveling:

Get Up Regularly: Whether you’re sitting on a train, or in an airplane or car, it’s important to stand up and move around. Sitting in the same position for a long period of time can cause terrible back pain (everywhere from the lower back to the upper back). Even if you might not feel like getting up and stretching, it’s important to be proactive and do so. This will prevent joints and muscles from stiffening.

Pack Efficiently: Most of us are guilty of packing way too much into our bags. This can cause serious physical pain and agony, especially when you have to bend down and launch your suitcase onto the checked baggage scale or in the overhead compartment. The best way to ensure your suitcase doesn’t way a ton is by planning out your outfits and necessary toiletries in advance. Instead of bringing two large shampoo and conditioner containers, bring two small containers with your shampoo and conditioner inside. Or opt for the shampoo and conditioner in one.

Also, when you mix and match your outfits prior to packing, you’ll be able to downsize the amount of clothing articles you bring with you. This is what I like to call efficient style!

If you absolutely cannot resist the urge to over pack then I suggest taking frequent breaks with your baggage. Don’t hobble around with five bags on your shoulder for 15 minutes. Roll your bags, stack your bags, and put down your bags when necessary.

Perform a Series of Stretches: If you’re embarrassed to do some stretches in the middle of the airport, then go into the bathroom to get your stretches in. Stretching is essential when traveling as it prevents your muscles from tensing and aching. I suggest rolling your shoulders front and back a few times, slowly rolling your neck left then right and up and down, and bending over to stretch your hamstrings.

Keep Sipping: Although it might be hard to at times, avoid drinking beverages that leave you dehydrated, such as alcohol. Instead, opt for water, which will allow you to quench your thirst and prevent muscle and joint stiffening.

How do you reduce and prevent back pain while traveling?

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