Holidays, road trips and camping often mean long hours sitting, unfamiliar beds, heavy lifting and a break from your usual exercise. A little planning, such as bringing your own pillow, taking regular movement breaks and lifting smartly, can help you stay comfortable and enjoy your time away.
Whether you’re heading overseas, driving to see family or pitching a tent for the long weekend, here are our physios’ tips for looking after your body while you travel.
Bring your own bedding
The comfort of your own bed is often the first thing you give up on holidays. You might be sleeping on a blow-up mattress, in a soft motel bed, or wedged into a plane seat on a long-haul flight. None of these are forever, but there are ways to make yourself more comfortable:
- Take your own pillow so you have good neck support wherever you sleep.
- Pack an extra pillow to put under your knees if you sleep on your back, or between your knees (and one to hug) if you sleep on your side.
- Camping? Choose a mattress that gives you good support. If your air or foam mattress is thin or slowly leaks, fitting a mattress topper over it can add cushioning. This is especially helpful if you have a sore or stiff low back, shoulders or hips.
- Flying? Pack a travel pillow. Your neck will thank you for it.
Take breaks from sitting
Travel often means long periods without moving, and staying still for too long can leave your muscles stiff and sore.
- If you’re flying with a layover, walk the length of the airport before your next flight. On board, aim to get up and walk the aisle about once an hour.
- If you’re driving, share the driving if you can, so you can give your neck and shoulders a rest.
- Plan regular stops along the way, both to enjoy the scenery and to get out and stretch.
Lift smart when packing and setting up camp
Whether you’re lifting an esky, a suitcase or a tent, there are plenty of chances to strain your back on holidays. The last thing you want is to hurt yourself on day one and spend the rest of the trip recovering. Remember to:
- Use your legs to lift, not your back, and keep the load close to your body.
- Avoid bending and twisting at the same time, especially with heavy items.
- Avoid lifting in awkward, over-stretched or over-reaching positions, for example when tying off ropes or putting up poles.
- Share heavy loads with family or friends, and use airport trolleys.
- Don’t overpack, so you can lift your bags comfortably when you have to.
Pay attention to small niggles. If lifting causes you pain, get it checked by a physiotherapist early, before it becomes a bigger problem.
Keep moving
Exercise routines are often the first thing to go on holidays. Your body likes movement and routine, so try to bring a version of your exercise with you:
- Pack light equipment: on a road trip, a resistance band or light weights let you keep up your strength exercises on the road.
- Use what you’ve got: there’s no better way to explore a new city than on foot, so build long walks into your sightseeing.
- Stay gently active when camping: relax, but don’t just sit all day. Walks and swimming help stop you stiffening up.
- Use the water: standing or walking in chest-deep water lets buoyancy take load off sore areas. Take care on slippery rocks.
Pack a self-care kit
Getting away is a great way to unwind, but don’t forget your usual injury management. If you are looking after an injury, or you know you tend to get sore in certain places when you travel, pack:
- A massage ball for trigger point releases. If you need more help when you’re home, remedial massage can help.
- A foam roller, which can also go under your knees when you sleep on your back.
- Your stretches and any exercises your therapist has given you. Holidays are a perfect time to relax into them without watching the clock.
- Any medicines your GP has prescribed for your condition.
Take breaks from drinking
Alcohol increases your risk of falls and other injuries. Enjoying a drink doesn’t have to be off the menu, but planning some alcohol-free days and following the Australian guidelines on alcohol can lower your risk of injury and help you feel better, both physically and mentally.
Need help while you’re away?
If a niggle flares up while you’re travelling, our physios can still help through telehealth appointments. When you’re back, book in with our physiotherapy team to get things sorted early.
*All information is general in nature and is not intended to be a substitute for professional medical advice. Physionorth can consult with you to confirm if this advice is right for you.
