Advice for pain-free travel!

The summer holiday season is here so we thought we’d put our heads together to give you some travel tips about how to keep back and neck pain at bay and of course, to make sure you have a wonderful time.


1. Insurance

Make sure you have adequate travel insurance in case of emergencies. Online insurance forms are convenient but if you have any concerns speak directly to an adviser. Always be honest, insurance companies may not automatically cover you. If you’re heading to a European destination, make sure you bring your European Health Insurance Card (EHIC).


2. Regular breaks when driving

If you are travelling by car, try to take regular breaks! It’s important to get out of the car and walk about.


3. Stretch and move

When on a coach, train or plane make sure you get up and move around at least every half an hour to help relieve pressure and improve circulation. If you are in a window seat don't be British! Ask the person in aisle to move.


4. Painkillers

If you do require painkillers make sure they are accessible and they are not in your hold luggage! Make sure you pack any prescribed medication like painkillers / muscle relaxants / non-steroidal anti-inflammatory drugs (NSAID’s), e.g. Ibuprofen. Check that you can take them to the country you are travelling to.


5. Pillow

If you normally have two pillows at home ask for an extra one if there is only one supplied. Some of our patients who have chronic neck pain actually bring their own pillows with them on holiday. At Not Just Backs we have specialised pillows for loan for our patients to try and see if it helps them – they might help you too!


6. Holiday activities

Have a good time of course, but be cautious of the effects of sunshine and sangria. Unaccustomed activities such as swimming (that you only do on holiday) should be introduced gradually, never mind the most demanding activities.


7. Sun Loungers 

Don't come home with 'sun lounger back'. Laying for hours on your tummy can cause harsh with the joints in the lower back. The younger you are the more chance you have to getting away with it.  

8. Footwear

Flip-flops and Crocs, although comfortable, have no support and should only be worn for short periods. They lack arch support and also cause a change in walking gait because of the way they cause you to grip with your toes. Not only can it cause back problems but can lead to plantar fasciitis, twisted ankles, knee and hip pain. If you go walking, wear shoes or trainers.


9.See your osteopath…

Book a spinal check with your osteopath if you have a pre-holiday ‘niggle’ or if you are concerned. Get an appropriate exercise program and get fit before your holiday!

Whether it’s hill walking, swimming or beach volleyball, think about getting your body into a suitable condition beforehand.


For more specific travel tips please contact the team at Not Just Backs on 01722 512 521 or visit our new online booking page to sort out an appointment.

Share this Post: