Summer travel: Tips to reduce the risk of back pain on your hill getaway

Escaping to the hills this summer may offer relief from the heat, but long hours spent driving, flying or sitting on trains can take a toll on your back. Health experts say simple measures such as staying hydrated, taking regular breaks and maintaining good posture can help reduce the risk of travel-related back pain, making for a more comfortable holiday.With many people heading to hill stations in Himachal Pradesh and Uttarakhand to escape the scorching temperatures across north India, long journeys have become a regular part of summer travel. Whether travelling by car, train or plane, spending hours in the same position, carrying heavy luggage and disrupting regular physical activity can place extra strain on the spine, leading to pain, stiffness and muscle tightness.

Dehydration during summer travel may further increase the risk of back pain by affecting the spinal discs, which rely on adequate hydration to maintain their shock-absorbing function. Staying well hydrated is therefore just as important as stretching your legs during long journeys.
Travellers should drink around three to four litres of water a day during summer trips and limit excessive consumption of tea and coffee, which may contribute to dehydration.
Also Read: Slow travel is taking over: More travellers are spending longer in fewer placesMaintaining good posture throughout the journey can also help reduce strain on the lower back. Using lumbar support while sitting for long periods—whether a travel cushion or even a rolled-up jacket—can help maintain the spine’s natural curve and improve comfort.

If travelling by road, taking a short break every 45 to 60 minutes to stand, walk and stretch can help relieve pressure on the lower back. Those travelling by train or plane should also try to move around periodically whenever it is safe and feasible.

Packing smartly can make a noticeable difference as well. Choosing lightweight rolling luggage instead of heavy duffel bags can reduce unnecessary strain while lifting and moving bags. Wearing supportive walking shoes or sneakers instead of flat sandals or flip-flops can also provide better support for the back and lower limbs during long travel days.

People with chronic back pain, osteoporosis or previous spinal injuries should continue their prescribed medications and simple back-strengthening or stretching exercises while travelling. If muscle tightness develops during the trip, warm fomentation and gentle stretching may help ease stiffness and improve blood circulation. Experts also recommend exercising during the cooler hours of the day, preferably early in the morning, while on holiday.

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