Experts Advise Hydration, Regular Movement to Prevent Travel-Related Back Pain During Summer Vacations
New Delhi : With a number of people heading to hill stations in Himachal and Uttarakhand to avoid the scorching heat in Delhi-NCR, health experts have expressed caution while advising travellers to stay hydrated, maintain proper posture and take regular movement breaks. During summer vacations, a lot of people face the risk of travel-related back pain, a common problem that tends to rise during the holiday season.
According to specialists, long hours spent sitting in cars, trains, buses and flights, coupled with carrying heavy luggage and disruptions to daily routines, can place added strain on the spine and trigger pain and stiffness.
The challenge becomes greater during the summer months, particularly in India, where extreme heat can increase the risk of dehydration. Experts say dehydration can affect spinal health as the discs between the vertebrae require adequate water to function effectively and absorb shock.
*Dr. Aanchal Sharma
Pain Physician
Principal Consultant and Head of Department
Department of Pain Medicine
BLK MAX Hospital*, New Delhi Pain Management Specialist, 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.”
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. Dharam P. Pandey
Director APARC Health & Motion
Premier Chain of Physiotherapy and Rehabilitation care Provider* said, “If you’re 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. If you’re 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. Packing smartly can also make a difference. Instead of lifting heavy duffel bags, choose lightweight rolling luggage that is easier to move around.”
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 added.
