Pack Smart, Move Well: 6 Posture Tips for Pain-Free Travel

Travelling can be exciting, but the lead-up to it, especially packing and lugging bags around, can take a surprising toll on your body. Whether you're heading out on holiday or going on a work trip, a few small posture-conscious habits can make a big difference to how you feel during and after your journey.

Here are some simple but effective posture tips to help protect your back, neck, and shoulders while packing and travelling:

🧳 Suitcase Savvy: Let the Wheels Do the Work

Modern suitcases come with wheels for a reason - use them! Resist the urge to lift, drag or yank your bag unnecessarily. Pull or push your suitcase smoothly, letting the wheels do the work. If it feels like a strain, adjust the handle height so you're not bending or overreaching.

💪 Lift with Intention

Before picking up any heavy bag, pause. Take a moment to ground yourself and soften any tension in your neck and back. Whether lifting your bag onto a train or bus, or onto the check in scales at the airport, pause and remember your body. Try not to twist awkwardly. When retrieving your suitcase from a luggage carousel, don’t feel rushed by the crowd. Bring the case to the edge first, let it settle for a second, then slide it off gently. There’s no award for the fastest bag grab. Your spine will thank you for taking your time.

✈️ Overhead Locker Etiquette (for Your Neck)

Placing a bag in an overhead compartment? Try not to crane your neck or tip your head back too much. Keep your shoulders relaxed. If your bag feels too heavy to lift comfortably overhead, ask a flight attendant or fellow passenger for assistance. It’s not a sign of weakness, just self care.

🎒 Backpack Balance

Adjust all of the straps to fit your body. The hip belt is great to take the load off your shoulders and the chest strap will also keep the backpack snug. Experiment with any other straps - some rucksacks also have adjustable connections above the shoulder to the top of the bag. See what feels best for you.

Instead of swinging your backpack up from the ground and onto your shoulder (a common culprit for shoulder twinges), rest the backpack on a chair, low wall or table. This allows you to slip both arms through the straps, lean forward slightly to balance the weight, and then stand up straight. This small shift helps avoid awkward twisting and uneven loads on your spine.

💺Don’t Let Your Seat Be a Pain in the Back: Travel Comfort Tips

Whether you're travelling by road or rail or embarking on a long-haul flight, the one thing all forms of transport seem to have in common is uncomfortable seats. Many of these seats lean back too far or are hollowed out in the middle, especially around the lower back area. This can cause your spine to slump or your pelvis to tilt, leading to tension, fatigue and even pain, especially during long journeys.

Most of us know the importance of lower back (lumbar) support, but upper back (thoracic) support often gets overlooked. If the upper part of your back is unsupported, your shoulders may round forward and your neck may strain, especially if you’re reading, using a device, or trying to sleep. And if you're leaning back too far, it can cause a strain on your neck and/or lower back.

Easy Fixes for a More Comfortable Ride

• Bring a small cushion or lumbar roll: If you travel frequently, invest in a compact travel cushion designed for back support.

• Use what you have: Don’t have a cushion? Roll up a jumper, scarf, or even a towel and tuck it behind your lower or upper back as needed.

• Adjust your posture: Try to sit evenly with your hips parallel to or slightly higher than your knees, feet flat, and shoulders relaxed.

• Take breaks (when possible): On long trips, try to stand, stretch or walk around every hour or so.

  
  

A little preparation can go a long way. Supporting your whole back - not just the lower part - can make travel much more comfortable and help you arrive feeling refreshed instead of sore.

For more practical advice on sitting well, take a look at this related post.

🕒 Give Yourself the Gift of Time

Rushing to check in, catch a train, or get to your gate adds more than just mental stress. When you're in a hurry, your muscles naturally tighten, which increases your risk of straining something when lifting or carrying bags. Build in extra time for delays and give yourself room to move more mindfully. Both your nervous system and your body will feel more settled.

How Can the Alexander Technique Help?

In our fast-paced world, it’s easy to rush through the day, pushing through tasks just to get them out of the way. But what if, instead of speeding up, we paused?

That pause - what we call Inhibition in the Alexander Technique - is one of the most important skills we can develop. It’s a conscious decision to stop for a moment. To step out of automatic pilot. To let your body settle, your breath ease, and your awareness sharpen. It’s a moment to notice.

From this still point, we move into the next type of thinking: Directing. This isn’t about tightening or bracing, but rather sending clear mental messages from the brain to the muscles, allowing the body to release unnecessary tension and come into a more naturally toned and responsive state.

In Alexander Technique lessons, we explore how to let the whole self function in harmony - not just isolated muscles or movements. Your body is designed to work as a connected system, where even small actions (like twisting to lift a bag) can involve the whole body. It’s rarely just your arm or shoulder doing the work. Your neck, back, legs, and even your jaw may be part of the picture. If you're stressed, the body is often already on high alert, and this adds extra strain.

Trying to work this out for yourself isn't easy. What feels right may not be so. We call this faulty sensory perception. The expert eye of an Alexander Technique teacher knows what to look for and how to get there.

The Alexander Technique teaches you to think smarter, move with more ease, and live with more awareness. It’s a kind and sustainable approach to looking after your body, especially over time.

If you’d like to find out more, I offer a free 15-minute online consultation. Please get in touch!

Final Thought

Taking a bit more care in how you pack, lift, and carry your belongings might seem minor, but it pays off, especially on longer trips. A little awareness now can help you arrive feeling fresh, comfortable, and ready to enjoy your destination.

Safe (and strain-free) travels!