The holiday season is full of movement. You may have to navigate packed airports, crowded flights, rushed connections, and long security lines. For a lot of people, it’s the only time of year they get to reunite with family and friends.
But air travel is hard enough on the body when you don’t have pain. When you live with chronic back pain, all of those stresses — standing, lifting, walking long distances, and sitting in cramped seats — can feel almost debilitating.
Still, back pain shouldn’t be the reason you miss out on the holidays. With a little planning, you can make flying far more manageable. And the first step is checking in with a specialist who understands your pain and can help you prepare.
At SEPA Pain & Spine in southeastern Pennsylvania, our team offers travel-focused support to help you manage back pain before, during, and after your flights. Below are five simple, realistic tips to help you travel more comfortably this holiday season.
Before you pack a single bag, schedule a quick visit with one of our pain specialists. A pre-travel appointment allows us to look at how your back pain has been recently, review any triggers that usually cause flares, and adjust your treatment plan for travel days.
We can tell you how to manage your medications around flight times, whether you might benefit from a short-term treatment before leaving, and what stretches or movements will help during long periods of sitting.
Choose an aisle seat whenever possible. Being able to stand up without climbing over people gives you more freedom to move and stretch. If you can, book a seat with extra legroom, whether it’s a bulkhead, exit row, or upgraded economy seat.
And bring support with you. A small lumbar pillow, an inflatable cushion, or even a rolled sweater can make a rigid airline seat feel far more comfortable. Adjust it behind your lower back until you feel supported.
The worst thing for chronic back pain is staying in one position too long. Flights, unfortunately, require a lot of sitting. But small, consistent movement can prevent stiffness and reduce pain once you land.
Stand up and walk the aisle if the flight attendants allow it. Even a slow walk every hour or so keeps your muscles from tightening.
If you can’t stand, shift where your weight sits in your hips, roll your shoulders, stretch your arms forward, or gently rotate your torso side to side. During layovers or after landing, take a few minutes to stretch before grabbing your bags.
Heavy bags and awkward lifting and twisting motions can trigger pain. Choose rolling luggage instead of shoulder bags. If you use a backpack, keep it light and wear both straps.
Wear supportive shoes, not flimsy ones. Good footwear helps your posture and reduces strain when you’re walking through terminals or standing in long lines.
And always keep your pain essentials in your personal bag: medications, heat patches, topical creams, or anything else your specialist recommends. That way, you have everything you need within reach if you experience pain mid-flight.
Travel days are demanding, so stick closely to the plan we provide. Take medications exactly as directed, especially if time changes or long flight hours affect your schedule. Some people benefit from bringing tools like a TENS unit (if approved), disposable heat wraps to use once you land, or cold packs for sudden flare-ups.
Others find guided breathing, simple relaxation exercises, or short rest periods especially helpful. Also, remember to stay hydrated. Dehydration tightens muscles and can make back pain worse, especially at high altitudes. Drink water regularly, even if it means an extra bathroom trip.
When the plane touches down, don’t rush straight into activity. Take a short walk inside the airport, stretch lightly, or give yourself a moment to reset before carrying bags or heading to your next destination. This small pause helps your back adjust after hours of sitting.
If your pain spikes despite your preparation, contact us. Early attention can prevent a flare-up from taking over your entire trip.
Flying with chronic back pain doesn’t have to be overwhelming. With support from our team at SEPA Pain and Spine, you can travel confidently, enjoy the season, and focus on the people waiting for you on the other end of the flight.
Call us today to schedule a consultation at any of our offices in Horsham, Langhorne, Meadowbrook, Chalfont, East Norriton, or Limerick in southeastern Pennsylvania. You can also request one online here.
