Physio Performance, Health & Fitness




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Keep Your Back Pain-Free on your Summer Holidays!

Are you excited about your upcoming summer holiday but worried about that back pain might spoil the fun?

Don’t let discomfort hold you back from enjoying your well-deserved break!

At Physio Performance Drogheda, our team of experts understand the challenges of traveling with back pain and are here to help.

In this blog, we will share some valuable tips and strategies to reduce back pain while traveling, allowing you to make the most of your summer adventure!

Help! My Back Hurts When I Travel | The Jackson Clinics

1. Pack Smart:

When it comes to packing for your holiday, it’s essential to consider your back health. Opt for a lightweight suitcase with wheels to avoid strain on your back while lugging heavy bags. Distribute the weight evenly and use packing cubes to organize your belongings, making it easier to lift and carry.

A Healthy Back is the Most Important Thing You Can Pack

2. Choose the Right Travel Gear:

Invest in supportive travel gear that can provide comfort and protect your back. Consider using a neck pillow and lumbar support cushion for long flights or car journeys. These accessories help maintain the natural curvature of your spine and reduce strain on your back muscles.

3. Take Frequent Breaks:

Whether you’re traveling by car, train, or plane, sitting for prolonged periods can lead to back stiffness and discomfort. Make it a point to get up and move around every hour or so. Stretch your legs, walk around the cabin or stop at rest areas during road trips. These breaks not only relieve pressure on your back but also improve circulation and prevent muscle tightness.

4. Practice Proper Posture:

Maintaining good posture is crucial, especially when sitting for extended periods. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Use a rolled-up towel or a small pillow to support the natural curve of your lower back. Avoid slouching or crossing your legs, as this can strain your back muscles.

How to Sleep on a Plane: Where to Sit, What to Pack, and Sleep Tips

5. Stay Active:

While traveling, it’s important to incorporate gentle exercises that promote back health. Take short walks, do some stretching exercises, or practice yoga poses that focus on strengthening your core and back muscles. These activities help alleviate tension, improve flexibility, and prevent stiffness.

Guided Walking Trips Are the Active Travel Choice of the Moment — Here's Why | TravelAge West

6. Stay Hydrated:

Dehydration can contribute to muscle cramps and increase the risk of back pain. Make sure to drink plenty of water during your journey to keep your muscles and joints properly lubricated. Limit your intake of caffeinated beverages and alcohol, as they can dehydrate your body.

3 Easy Ways to Stay Hydrated on Your Vacation | Wellness Tips

7. Seek Professional Advice:

If you are experiencing chronic or severe back pain, it’s advisable to consult with the experts at Physio Performance Drogheda. Our experienced physiotherapists can assess your condition, provide tailored advice, and recommend specific exercises or treatments to alleviate your pain.

Does Physiotherapy Reduce and Cure Your Lower Back Pain Problem?

Remember, your summer holiday should be a time of relaxation and enjoyment. By following these tips and seeking guidance from the experts at Physio Performance Drogheda, you can reduce back pain and make the most of your well-deserved break. Don’t let discomfort hold you back – embark on your summer adventure with confidence and a pain-free back!

Happy travels!

Next step: 

Want to get in touch with our team?

Looking for some advice?

We’d love to help!

You can contact us on 041-9877059 or at You can also book an appointment online with us HERE.