How To Travel Without Wrecking Your Back This Summer
Traveling should feel exciting, not like something you’ll regret the minute you land.
But if you’ve ever arrived at your destination with that familiar ache creeping into your lower back, you’re not alone.
The rushing. The stress. The cramped airplane seats. All while juggling bags, kids, and gate changes.
It’s the perfect recipe for back pain.
As a physical therapist and a mom who travels often with my husband and kids, I’ve seen firsthand how travel can trigger pain that stays with you long after the vacation ends.
At our clinic, Complete Physical Rehabilitation, we’ve helped plenty of people from Jersey City, Elizabeth, and across North Jersey who have walked through our doors sore from summer trips.
And honestly? I get it.
Even I’ve caught myself twisting awkwardly to grab a suitcase or hoisting a bag the wrong way while juggling snacks and strollers.
It’s easy to fall into small habits that quietly strain your body.
Let’s fix that.
Here are 3 smart, lesser-known tips to keep your back happy during summer travel.
Plus, how to get help if your pain is already setting in.
- Tip #1: Use your shoes and heavier items to anchor the bottom of your suitcase
Most travelers just toss things in without thinking about balance.
But how you pack your luggage can change how your body handles it.
Here’s why it matters:
A suitcase packed top-heavy is harder to control.
It’ll shift on you when rolling or lifting, forcing your spine, shoulders, and wrists to adjust.
The fix:
Place your heaviest items (like shoes or toiletries) at the bottom near the wheels.
This stabilizes your bag, makes it easier to roll, and protects your spine from unexpected jerks.
- Tip #2: PULL on uneven ground, PUSH in smooth areas
If you roll your bag the same way everywhere, you’re making your back work harder than it needs to.
On sidewalks or parking lots:
Pull your rolling bag behind you.
It gives you better control when surfaces are uneven or cracked.
In airports or flat hotel floors:
Push your bag in front of you.
This keeps your spine upright and your shoulders square.
No twisting, no hunching, less risk of strain.
- Tip #3: Avoid “shoulder strap syndrome”
Here’s one most people never think about:
Always carrying your shoulder bag on the same side. Sound familiar?
Over time, this leads to muscle imbalances that pull your spine out of alignment, especially in the neck, shoulder, and lower back.
What to do instead:
Switch shoulders every 15–20 minutes.
Even better, use a backpack with two straps (worn properly) to keep your load balanced.
If you’re carrying a tote or messenger bag, keep it light and rotate sides often, especially during long airport waits or sightseeing days.
What to do if back pain is already starting
If your back is already bothering you, or you’ve got a history of pain that flares up during travel, it’s time to take care of it before it gets worse.
We help people just like you across Jersey City and Elizabeth, NJ travel pain-free using hands-on therapy and proven movement strategies.
And it starts with one step.
🎯 Book a FREE Discovery Visit today
Let one of our expert physical therapists evaluate your movement, identify the real cause of your pain, and show you how to travel smarter.
Or call us at (908) 527-6001 in Elizabeth and (201) 433-6001 in Jersey City
Don’t let something as fixable as travel habits ruin your summer plans.
Your back deserves better.
Dr. Asha Pumarada, DPT, MDT, is a physical therapist and co-owner of Complete Physical Rehabilitation, which she runs with her husband, Dr. James Pumarada.
With over 25 years of experience and a specialty in McKenzie-based back pain relief, she’s helped thousands of patients stay active and pain-free.
When she’s not in the clinic, you’ll find her juggling suitcases, snacks, and sneakers on her travels with Dr. James and their four kids, doing her best to follow her own advice!