Summer Travel Tips: How to Avoid Back Pain During Your Hill Getaway

The ultimate summer reset is to escape to the hills, but long winding roads, heavy luggage and sudden trekking can leave your back in absolute agony. Some small ergonomic tweaks can make all the difference in keeping your spine happy while chasing the mountain air.

1. Beat the Long-Drive Stiffness

Sitting for long periods of time causes the muscles of your spine to lock up and puts pressure on the discs in your lower back. The mountain hairpins with their constant vibration make the muscles even more tired.

Support the Curve: “Most vehicle seats cause your lower back to slouch. Keep the natural curve of your spine by placing a small lumbar cushion or rolled towel behind your lower back.

The 90-Minute Rule: Every hour and a half, take a break. Step outside, roll your shoulders and stretch your hip flexors to keep the blood flowing and to ease tension in your lower back.

2. Travel smart, pack light

Trying to lift overstuffed suitcases up steep inclines or hoisting a heavy backpack over one shoulder is a quick way to get acute muscle spasms.

Double the Straps If you’re sightseeing with a daypack, always use both shoulder straps. Make sure you tighten them so the pack sits high on your mid-back and doesn't sag down by your lower spine.

Keep Cargo Close: Pack the heaviest items in a rucksack close to your body. This prevents the load from pulling your centre of gravity backwards, causing strain on your neck and spine as they lean forward.

3. Be Careful in Mountain Terrain

Mountain paths are very uneven, and sudden unconditioned trekking shocks the joints and stabilising muscles of your lower back.

Footwear is king. Leave your flat sandals at home. Wear shoes with thick midsole cushioning and deep rubber grips to absorb the shock of walking on rocky trails.

Discs Require Water Your spinal discs are largely made up of water. High-altitude climbs can dehydrate those discs, reducing their shock-absorbing efficiency and increasing overall stiffness. Get a water bottle and sip it regularly.

When to get help: You might feel some muscle tiredness at the end of the day after a long walk. But if your back pain goes on for several days, gets worse when you move, or you have numbness or shooting pain down your legs, skip the next trail and go get a medical evaluation immediately.