Looking After Your Back This Summer: Simple Tips for a Healthy, Happy Holiday
The summer holidays are something many of us look forward to all year. Whether you’re heading abroad, exploring the UK, or enjoying weekends out with family and friends, it’s a time to relax, recharge and make memories.
Unfortunately, holidays can also be a time when aches and pains creep in. Long journeys, heavy luggage, unfamiliar beds and days spent lounging by the pool can all leave your back feeling stiff and uncomfortable.
The good news? With a few simple habits, you can enjoy your holiday while keeping your body feeling its best.
Be Smart When Lifting Your Suitcase
The holiday doesn’t really begin until you’ve packed your suitcase… but lifting it into the car, onto the airport conveyor belt or into an overhead locker can be enough to trigger back pain if you’re not careful.
When lifting luggage:
- Bend your knees rather than your back.
- Keep the suitcase close to your body.
- Avoid twisting while lifting -turn your whole body instead.
- If possible, split heavy items between cases rather than overloading one.
- Make use of suitcases with wheels whenever you can.
If your suitcase feels too heavy, don’t struggle on your own. Asking for help is far better than spending the first few days of your holiday recovering from a strained back.
Don’t Spend All Day on the Sun Lounger
Relaxing by the pool is one of the best parts of being on holiday- but your back probably doesn’t agree!
Many sun loungers offer very little support, and lying in the same position for several hours can leave your muscles feeling tight and your joints stiff.
Try to:
- Change your position regularly.
- Sit up or stand every 30-60 minutes.
- Take a short walk along the beach or around the hotel.
- Stretch your back and shoulders before lying down again.
Remember, the best posture is your next posture. Keep moving!
Keep Moving – Even on Holiday
Holidays are the perfect time to slow down, but that doesn’t mean you need to stop moving altogether.
In fact, movement is one of the best things you can do for your back.
You don’t need to stick to your usual gym routine. Instead, enjoy activities that naturally fit into your holiday:
- Morning walks along the beach.
- Swimming in the sea or pool.
- Exploring local towns on foot.
- Gentle bike rides.
- Family games on the beach.
- A quick stretch before breakfast.
Even 20-30 minutes of gentle activity each day can help keep your joints moving, your muscles working and reduce stiffness.
After all, movement is medicine.
Long Journeys? Take Regular Breaks
Whether you’re driving for hours or sitting on a long-haul flight, staying in one position for too long can leave your back feeling uncomfortable.
If you’re travelling by car:
- Stop every couple of hours to stretch your legs.
- Walk around for a few minutes before continuing your journey.
If you’re flying:
- Stand up and walk the aisle whenever it’s safe to do so.
- Roll your shoulders and gently move your ankles while seated.
- Avoid crossing your legs for long periods.
Small movements throughout your journey can make a big difference when you arrive.
Enjoy the Food – But Keep Your Body Fuelled
One of the highlights of any holiday is trying new foods and making the most of the hotel buffet.
And you absolutely should!
Holidays are about enjoying yourself, not counting every calorie.
That said, giving your body the nutrients it needs can help you feel more energised and support your muscles and recovery.
A few simple tips include:
- Try to include a good source of protein with each meal, such as eggs, yoghurt, fish, chicken, beans or lean meats.
- Fill at least half your plate with colourful vegetables or fresh salad where possible.
- Enjoy local fruit- it makes a refreshing snack and is a great way to boost your fibre and vitamin intake.
- Treat yourself without guilt. One indulgent meal won’t undo your healthy habits.
Think about adding to your holiday, rather than restricting it.
Stay Hydrated in the Heat
Warm weather, swimming, sightseeing and alcohol can all increase your risk of dehydration.
Even mild dehydration can contribute to headaches, tiredness and muscle cramps, making you feel less like enjoying your holiday.
Aim to:
- Drink water regularly throughout the day.
- Carry a refillable water bottle when exploring.
- Drink extra water if you’re spending time in the sun or being active.
- If you’re enjoying alcoholic drinks, try alternating each one with a glass of water.
You’ll likely feel much better the next morning- and your body will thank you too.
Most Importantly… Enjoy Yourself
It’s easy to feel like you have to be “perfect” with your exercise and nutrition, even on holiday.
But holidays are meant to be enjoyed.
Have the ice cream. Share the dessert. Enjoy the local cuisine. Relax by the pool.
Looking after your health isn’t about being perfect- it’s about keeping a few simple habits in place so you can enjoy your holiday feeling your best.
Move a little each day.
Stay hydrated.
Fuel your body well most of the time.
And remember that your body is designed to move.
Have You Come Home Feeling Stiff or Sore?
Sometimes, despite our best intentions, travelling can leave us with an aching back, tight neck or stiff shoulders.
If you’re struggling after your holiday, don’t ignore it.
At Banstead Health Hub, we help people recover from travel-related aches and pains, sports injuries and everyday back and neck pain. We’ll work with you to understand what’s causing your symptoms and create a personalised plan to help you move freely, feel stronger and support your recovery.
If you’re returning from your summer break feeling less refreshed than you’d hoped, we’d be delighted to help you get back to doing what you love.
