Travel should leave you with amazing memories, not aching joints. Yet for many of us, especially as we get older, every adventure seems to come with an unwelcome souvenir: back pain. From cramped airplane seats to awkward luggage wrestling matches to questionable hotel mattresses, our spines take a beating while we’re busy having the time of our lives.

NextTribe takes small groups of women ages 45+ on fun, immersive trips across the country and around the world. Learn more here.

“I used to come home from every trip with bad back pain,” says NextTribe Founder Jeannie Ralston. “But I’ve started taking much better care of my back while I’m on the road. I just returned from three weeks in Iceland and Portugal completely pain-free. Hallelujah!”

The good news? With a few smart strategies and simple adjustments, you can protect your back and focus on what really matters—enjoying your journey.

Choose the Right Bags

Embrace the roller revolution. Thank goodness for wheeled luggage—imagine if we were still lugging around those old garment bags and duffels! But even in the age of rollers, your bag choices can make or break your back.

Make your personal item a backpack. That tote bag slung over one shoulder? It’s sabotaging your spine. A backpack distributes weight evenly across both shoulders, keeping your body balanced and your back happy. (Check out Jeannie Ralston’s story on finding the perfect backpack to use as her personal bag.)

Go crossbody for daily adventures. Whether you’re exploring ancient ruins or bustling markets, a crossbody bag keeps your essentials secure while centering the weight close to your body. As your bag fills with a hat, souvenirs, and that extra layer you thought you’d need, you’ll appreciate how the weight spreads naturally rather than pulling you to one side.

Master the Art of Safe Luggage Lifting

Even with wheels doing most of the work, you’ll still face moments of heavy lifting—hoisting carry-ons into overhead bins, grappling with suitcases on baggage carousels, or loading your rental car trunk.

Follow the golden rules:

• Start low: Squat down and grab your bag close to your body
• Engage your core: Brace those abs to protect your spine
• Lift with your legs: Drive through your heels to stand tall
• Keep it close: Avoid swinging the bag away from your body
• Move smoothly: Use controlled motions, no jerky movements
• Never twist while lifting: Turn with your feet, not your back
• Make it a two-step process: First, lift the bag to waist level. Then turn your whole body to face where you’re placing it before completing the lift. Your spine will thank you.

In-Flight Survival Guide

Don’t just sit there—move! Prolonged sitting puts enormous pressure on your spine, and airplane seats seem designed to make things worse. Combat the compression with these strategies:

Create lumbar support. A rolled-up towel, airline blanket, or inflatable lumbar pillow at your lower back can work wonders. It’s a small addition that makes a big difference.

Choose your seat wisely. An aisle seat gives you the freedom to get up and move without disturbing fellow passengers or feeling trapped.

Try these seat exercises:

• Seated twist: Sit tall and gently twist to each side, holding for 10 seconds. Do 10 reps per side.
• Knee-to-chest hug: Pull one knee toward your chest, hold for 10 seconds, then switch. Repeat 3 to 5 times per side.
• Figure-4 stretch: Cross your ankle over the opposite knee and hinge forward slightly. Hold for 30 seconds, then switch sides. Do 3 to 4 times per side.
• Seated forward fold: Hinge at your hips and reach toward your feet. Breathe deeply and repeat 5 to 10 times.
• Pelvic tilts: Gently rock your pelvis forward and back to mobilize your lower spine. Do 10 to 20 times.
• Walk the aisle: Stand up and take a stroll every 30-60 minutes if possible.

Sleep Like You Mean It

Bring your own pillow. Nothing beats the comfort of a familiar pillow for neck support and better sleep quality.

Adjust the mattress situation. Too soft? Sleep on top of an extra blanket or duvet for more firmness. By adding another layer of support on top of the mattress increases the overall density you are lying on top of so you don’t sink into the super soft mattress as much. Too firm? Add a folded blanket under your hips or shoulders for cushioning.

Support your spine strategically. Place a small pillow or rolled towel under your lower back (for soft beds) or under your knees (for firm beds) to maintain proper spinal alignment. This lumbar pillow is inflatable.

Position yourself properly:

• Back sleepers: Pillow under your knees
• Side sleepers: Pillow between your knees

Keep your routine. Stick to your usual bedtime habits—reading, breathing exercises, whatever helps you unwind. Your body will adjust more easily to new sleeping environments.

Stretch before bed. A few gentle hip and lower back stretches help you relax into any surface and prepare your body for rest.

Extra Back Support Options

Some travelers swear by a sacroiliac joint belt—different from the heavy-duty lumbar braces you see on construction workers.

The sacroiliac joint, located where your pelvis meets your spine, transfers weight between your upper body and legs. A properly fitted SI belt sits right at the pelvis and, when worn correctly (not too tight!), can be comfortable for extended periods while providing crucial support.

Your Daily 5-10 Minute Hotel Room Routine

Whether you tackle this routine in the morning to prepare for the day or in the evening to unwind, these simple exercises will keep your spine mobile and pain-free.

Cat-Cow Stretch (1 minute)

Start on hands and knees. Inhale while arching your back and lifting your chest (cow). Exhale while rounding your spine and tucking your chin (cat). This gentle movement warms up your entire spine.

Hip Rotations (1 minute per side)

Sit with legs spread in a V shape. Gently lean forward over your front shin, then switch sides. This opens tight hip flexors from all that sitting.

Lunge Hip Flexor Stretch (1 minute per side)

Step one leg forward into a lunge position. Tuck your pelvis slightly and squeeze your glutes to feel the stretch in the front of your hip. You can also do this with your back leg kneeling.

Seated Figure-4 Stretch (1 minute per side)

Sit on the edge of a chair or firm surface. Cross your ankle over the opposite knee and hinge forward slightly. This targets tight hip muscles that contribute to back pain.

Supine Knee-to-Chest Hug (1 minute)

Lie on your back and pull both knees toward your chest. Gently rock side to side to massage your lower back—it feels amazing after a long day of sightseeing.

Glute Bridge with Pelvic Tilt (1 minute)

Lie on your back with knees bent. Tilt your pelvis to flatten your lower back against the floor, then lift your hips into a bridge. Lower slowly and repeat. This strengthens your glutes and core.

Optional Wind-Down (1 to 2 minutes)

Finish with Child’s Pose or Happy Baby pose—both are deeply relaxing stretches that open your hips and lengthen your spine.