Health Tips

How To Avoid Back Pain On Holiday – Your Guide to Staying Healthy This Summer

Summer’s here and many of us are looking forward to a well-earned break. While you’re packing for your trip, don’t forget our handy checklist on how to take care of your health while you’re away. Here are some essential tips to ensure you stay healthy and comfortable during your holiday, including maintaining good back health and posture.

The right suitcase

One of the simplest tips to ease the strain on your body when you’re going away is to choose a lightweight suitcase. Harder and heavier cases will weigh a lot before you start to fill them, so choosing a lighter suitcase, especially one with wheels, will help to lighten the load and prevent any strain on your body. Carrying two suitcases rather than a single heavy one helps to balance the weight evenly, keeping your back happy! 

Travelling well


If driving to your destination, make sure you support your back as poor posture can aggravate and cause back problems. For best practice, position your seat at a slightly backwards angle, and keep your elbows in a relaxed position. Taking breaks at least every two hours is important to stretch and relax your body. Regular breaks also help to prevent tiredness at the wheel.


If you are flying, try to avoid drinking any alcohol before your flight, as this will cause dehydration, which can exaggerate muscle pain. If you are in for a long flight, you can reduce stiffness by doing simple exercises in your seat. The British Chiropractic Association recommends regular shoulder shrugs, buttocks clenches and foot circles. Moving around the cabin when possible can also help keep your muscles flexible and reduce the risk of blood clots.

Stay hydrated

It’s all too easy to let yourself get dehydrated on holiday, especially in hot weather. Drinking plenty of water reduces risk of illness and removes toxins from the body, which helps reduce any swelling or inflammation in your joints. The NHS recommends six to eight glasses of fluid a day, more if it’s hot or you are physically active. Carry a reusable water bottle with you to ensure you’re always hydrated, and set reminders if necessary.

Exercise regularly

Staying active on holiday doesn’t mean you have to stick to your usual workout routine, but incorporating some form of physical activity into your day is beneficial. Whether it’s swimming, walking, cycling, or even exploring a new city on foot, keeping your body moving helps maintain muscle tone, flexibility, and overall fitness.

Proper seating

If you’re heading to the beach, or out to the park, pack a lightweight folding or camping chair. Having a proper chair to sit in supports your back and improves your posture, which means aches and pains are less likely. Sitting on the ground or on unsuitable chairs for long periods can lead to poor posture and back discomfort.

Pack your own pillows

It can often be difficult to adjust to different bedding when travelling, with mattresses and pillows more hard or soft than you may be familiar with. Packing your own pillows can help to improve your sleep, providing a firmness and familiarity you are used to. If you are staying at a hotel and find your bed is too hard, you can also simply ask a member of staff for a spare blanket or duvet to put on top of the mattress. 

Take care of your skin

Protecting your skin from the sun’s harmful rays is crucial when spending time outdoors. Use a broad-spectrum sunscreen with at least SPF 30, and reapply it every two hours, or more frequently if you’re swimming or sweating. Wearing a hat and sunglasses can also help protect your face and eyes from sun damage.

Get medical insurance

One of the most important steps to take before going on holiday is to get comprehensive medical insurance. Accidents and illnesses can happen at any time, and having insurance ensures you have access to necessary medical care without worrying about high costs. Look for a policy that covers:

– Emergency medical treatment

– Hospital stays

– Medical evacuation

– Coverage for pre-existing conditions (if applicable)

– 24/7 assistance helpline

Make sure to carry your insurance details with you and keep a digital copy accessible. Knowing that you’re covered in case of an emergency will give you peace of mind and allow you to enjoy your holiday to the fullest.

Listen to your body

If you’re experiencing aches, pains, or any discomfort, don’t suffer in silence. Addressing minor issues before they become major problems can prevent long-term damage. Whether it’s back pain, neck strain, or joint stiffness, taking care of these issues promptly will help you enjoy your holiday to the fullest.

At Chiropractic Care Clinics, we’re here to support your health and well-being. If you have any concerns or need advice before you travel, don’t hesitate to reach out.

Enjoy your holiday!

Taking care of your health while on holiday ensures you return feeling refreshed and rejuvenated. Follow these tips to maintain your well-being, and have a fantastic time away!

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