Each summer, Americans go on 657 million long-distance travel trips, covering an average of 568 miles per trip. That’s a lot of traveling, and sitting. So how do you prevent back and leg pain when you travel? Here are seven quick tips that may help:

  1. Pack light. Think about packing multiple smaller, lighter bags, instead of one or two larger, heavier bags. This will make it easier to lift and move the bags when there isn’t a flight attendant, valet, or friend nearby to help.
  2. Recline your seat. Whether you’re riding in the front seat of a car or seated in a plane, be sure to take advantage of a reclining seat. Sitting in a reclined position can significantly reduce the amount of pressure on the back and help alleviate pain.
  3. Take walk and stretch breaks. Take time to get up, walk around, and stretch every couple of hours during your trip. Walk up and down the airplane aisle. Pull over and stretch for a few minutes if you’re driving or riding in a car. This will help keep your muscles and joints limber and relieve pressure that may have built up while being stationary.
  4. Don’t forget your pain medications. If you have pain medications, be sure the prescriptions are filled and that you pack them somewhere easily accessible during your trip. If you don’t have a prescription, consider talking with your doctor about it prior to your trip or using over-the-counter medications.
  5. Bring a pillow. Most seats don’t provide the best lumbar support. Bring a lumbar pillow that you can slip between your lower back and the seat. If you don’t have room to pack a pillow, just roll up a sweatshirt or coat to use as a makeshift pillow.
  6. Carry a backpack. Instead of using heavy single-shoulder bags (or purses) that distribute weight unevenly, try using a backpack. Most doctors and physical therapists recommend that filled backpacks only weigh 10 to 15 percent of your bodyweight, with the weight evenly distributed. If you have back pain, you should pack even lighter.
  7. Drink lots of water. Muscle is 79 percent water and water helps lubricate your joints. Staying hydrated is important for keeping your muscles and joints functioning well while you travel. This is particularly important when traveling by plane or in a car where the air is recycled and dry. Drinking eight glasses of water per day, or more, depending on your level of activity.

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