With a number of people heading to hill stations in Himachal and Uttarakhand to avoid the scorching heat in Delhi-NCR, health experts have advised travellers to stay hydrated, maintain proper posture and take breaks to prevent travel-related back pain, a problem that commonly increases during long journeys.
Doctors said prolonged hours spent sitting in cars, buses, trains and flights, carrying heavy luggage and disruption of regular physical activity can place additional strain on the spine, leading to pain, stiffness and muscle tightness.
They said the risk becomes more pronounced during the summer months when high temperatures increase the likelihood of dehydration, which can affect the spinal discs that depend on adequate hydration to maintain their shock-absorbing function.
Dr Aanchal Sharma, Pain Physician at BLK MAX Hospital, said, “Travel-related back pain is very common during the summer months, especially when people spend long hours sitting during road trips, train journeys or flights.
“Many people also overlook the impact of dehydration, which can affect spinal discs and muscle function.
Using proper lumbar back support during prolonged sitting, staying well hydrated, maintaining good posture and taking regular movement breaks can significantly reduce the risk of developing back pain while travelling.”
If muscle tightness occurs, hot or warm fomentation may help provide relief, while gentle stretching exercises can reduce stiffness and improve blood circulation, she stated.
Experts recommend drinking around 3-4 litres of water a day during summer travel and limiting excessive consumption of tea and coffee, which may contribute to dehydration.
They also advise travellers to pay attention to posture and spinal support during long journeys.
Dr Abhimanyu Kumar, senior consultant, orthopaedics, Sitaram Bhartia Institute of Science and Research, said that summer vacations often involve prolonged travel, irregular schedules and unaccustomed increased physical activity, all of which can aggravate pre-existing back problems or trigger pain even in otherwise healthy individuals.
Remaining seated continuously for long durations increases pressure on the lumbar spine, while dehydration and fatigue may further contribute to muscle cramps and stiffness, he said.
“Travellers should make a conscious effort to stand, walk and stretch every hour whenever feasible, maintain adequate fluid intake and avoid lifting heavy luggage with poor technique,” he added.
“Those with chronic back pain, osteoporosis or previous spinal injuries should carry their prescribed medications and continue simple back-strengthening and stretching exercises even during holidays,” Dr Kumar said.
Most travel-related back pain can be prevented through these basic measures, and persistent pain associated with weakness, numbness, bladder or bowel symptoms should be evaluated promptly by a qualified medical specialist, he stated.
Dr Dharam P Pandey Director APARC Health and Motion Premier Chain of Physiotherapy and Rehabilitation care provider said, “If you are travelling by car or plane, give your lower back some support.”
“A small lumbar cushion works well, but even a rolled-up jacket can help maintain the natural curve of your spine and reduce strain.
For road trips, don’t stay seated for hours at a stretch,” he said If you are driving from places like Gurugram to hill destinations in Himachal Pradesh or Uttarakhand, take a short break every 45 to 60 minutes.
Walk around, stretch your legs, and give your back a chance to relax,” Dr Dharam said. Packing smartly can also make a difference.
Instead of lifting heavy duffel bags, choose lightweight rolling luggage that is easier to move around, he said.
Experts further noted that supportive walking shoes or sneakers are preferable to flat sandals or flip-flops during long travel days as they provide better support and reduce strain on the back and lower limbs.
They also recommend exercising during cooler hours of the day, preferably in the early morning, while on vacation.
“A little planning can go a long way. By staying hydrated, moving regularly, and supporting your spine, travellers can enjoy their summer holidays without letting back pain spoil the experience,” Dr Dharam Director APARC Health and Motion Premier Chain of Physiotherapy and Rehabilitation care added. (PTI)
