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Traveling This Summer? Don’t Let Back Pain Tag Along

  • May 12, 2026

Summer travel season is here, but don’t let back pain ruin your vacation! Dr. Peter Lynch from Tri-States Chiropractic addresses a common problem he sees in his Dubuque office: patients returning from trips suffering from back pain, neck pain, and sciatica.

In this episode, Dr. Lynch shares practical strategies to help you stay pain-free during long car rides, flights, and beach getaways. Whether you’re planning a road trip or flying to visit family, these tips will help ensure you feel as good coming home as you did when you left.

Don’t let discomfort tag along on your summer adventures. Tune in to learn how to travel smart and keep your spine healthy all season long.

Hey there, this is Doctor Peter Lynch from Tri-States Chiropractic here in Dubuque. Welcome back to the show.

So, summer’s here, and I know a lot of you are planning some road trips, flights to visit family, maybe that beach vacation you’ve been dreaming about all winter. But here’s what I hear constantly in the office right now… people coming back from trips absolutely miserable with back pain, neck pain, sciatica. And they always say the same thing. They say, “Doc, I felt fine before I left, but after that eight hour drive, I could barely get out of the car.”

Sound familiar?

Here’s the thing. Travel doesn’t have to wreck your back. Today I want to give you some really practical tips to keep you comfortable whether you’re driving across Iowa or flying halfway across the country.

Let’s start with car trips, because this is where I see the most problems. When you’re sitting for long periods, your hip flexors get tight, your low back compresses, and your whole spine gets stuck in one position. It’s like concrete setting. The longer you sit, the stiffer you get.

So here’s what you do. Every hour to ninety minutes, you’ve got to stop and move. I know you want to power through, but trust me on this. Get out, walk around the rest stop, do some gentle twists, reach your arms overhead, bend side to side. Just three to five minutes of movement makes a huge difference. You’re basically hitting the reset button on your spine.

And while you’re driving, adjust your seat so your knees are level with or slightly lower than your hips. Use a small lumbar roll or even a rolled up towel behind your low back. This maintains that natural curve and takes pressure off those discs.

Now, flying… that’s a whole different challenge. Those airplane seats were not designed by chiropractors, I can tell you that. The seats are cramped, you can’t move around much, and you’re stuck there.

My advice? Get an aisle seat if you can. Stand up and walk to the bathroom even if you don’t need to go. Stretch in the galley area if there’s space. Do ankle circles, shoulder rolls, neck stretches right there in your seat. It might look a little odd, but your back will thank you.

And here’s something people don’t think about. Your luggage. I see so many patients who throw their back out before they even leave town, just from hauling suitcases around. Use luggage with wheels. Pack lighter if possible. When you lift your bag into the overhead bin or the trunk, bend at your knees, keep it close to your body, and use your legs to lift, not your back.

One more thing that’s really important. Stay hydrated. When you’re dehydrated, your spinal discs lose fluid and they can’t absorb shock as well. Drink plenty of water throughout your trip. Skip the extra coffee and alcohol on the plane. I know that cocktail sounds good, but dehydration plus sitting equals a recipe for back pain.

Now, if you already have some back issues, don’t wait until you get home to deal with it. Pack a cold pack or know where you can get ice. Use it for fifteen to twenty minutes if something flares up. Keep moving gently. Don’t just lie in the hotel bed for two days.

And honestly, if you’ve got a big trip coming up and your back’s already been bothering you, come see us before you leave. We can get you adjusted, loosen up those tight muscles, and give you specific stretches for your situation. It’s a lot easier to prevent a problem than to fix it after three days in a car.

Look, I want you to enjoy your summer. Make those memories with your family. Don’t let back pain be the thing you remember most about your vacation.

If you’re planning to travel and you want to get checked out first, or if you need some personalized advice for your specific situation, give us a call at Tri-States Chiropractic here in Dubuque. We’ll make sure you’re ready to hit the road.

Thanks for listening, everyone. Travel safe, move often, and I’ll talk to you next time.