The 10 Most Common Travel Pains and What to Do About Them

Humans weren’t built to sit upright for extended periods of time. Doing so on a long flight or drive often leads to back pain, a common traveler complaint.

“We have a series of undulating, smooth spinal curves that help balance the head over the pelvis,” explains neurosurgeon Dr. Arthur Jenkins III. “When we sit, we are actually disrupting that normal curve.”

Movement is your friend at 30-thousand feet. Dr. Jenkins recommends strolling the aisle every 90 minutes or so. In the window seat? Try seated stretches like cat-cows or heel lifts. A strategically placed tennis ball between your back and seat cushion might provide massage relief, too. If you’ve got a pre-existing back injury, pack a comfort kit, including lumbar support, medicated cream, or heat patches.  On a road trip, take full advantage of fuel stops for a brisk walk or perhaps try some yoga poses.

We get it: you don’t want to recline your seat to spare the knees of the person seated behind you on the plane, but falling asleep in an upright position is awkward, and if your head flops forward during your long-haul slumber, it can really do a number on your neck.

To better maintain your posture while awake, imagine a string stretching from the top of your head up into the sky. Try neck rolls and chin tucks to relieve tension and stay loose. Read or watch movies at eye level. Better yet, invest in a travel pillow when it’s time to nod off. It will help keep your neck supported and in alignment with the rest of your spine.

Sitting for extended periods of time slows blood circulation to your extremities, especially your legs. This can leave them feeling tight, heavy, and just plain uncomfortable. To give your legs a break, avoid pesky “hard pants,” including tight jeans and unforgiving waistbands. Seated calf stretches help keep things moving, and compression socks with a medium squeeze also offer protection. Finally, no one expects you to sit demurely during long-haul travel. Uncross those legs to promote better blood flow.

Perhaps the most serious of travel complications, deep vein thrombosis (or DVT) happens when a blood clot forms in the lower extremities.

“The main symptom is pain in the calf, and swelling in the affected leg,” explains Dr. Lori Solomon, chair and clinical associate professor of ‌family and community medicine at New York Medical College in Valhalla, New York.

If you suspect DVT while traveling, do your best to keep moving until you can seek medical attention. If you’re in the air, let your flight attendants know. It’s nothing to blow off: if parts of the clot break, they can cause a life-threatening pulmonary embolism.

Certain people are more at risk for DVT than others. If you’re one of them, talk over prevention options with your doctor before packing your bags and boarding your next flight.

A long trip also wreaks havoc with your joints. Sitting confined in cramped spaces puts pressure on your muscles and tendons, which in turn irritates your joints. It also means your synovial fluid, which lubricates and nourishes those bendy bits, isn’t getting to where it needs to go.

Even if you’re sitting, you can still flex.  Make sure you’re tensing and relaxing your muscles; any movement or fidgeting will help the affected areas. Dehydration makes joint pain worse, so make sure you skip the booze and chug plenty of water during your adventures.

Crying babies and screaming toddlers during a flight’s takeoff and landing are part of the price of admission when it comes to travel.  Empathy check: The little ones don’t know how to equalize their inner ear pressure, and that can really hurt. A few of us adults have the same problem.

Eustachian tubes in your middle ears usually keep air pressure even. During rapid changes, they might not be able to keep up, creating pain or pops. Chewing, swallowing, and yawning help, as does the Valsalva maneuver. Simply shut your mouth, pinch your nose, and gently exhale without allowing any air to escape. It’s a little move that makes a big difference, but some people with certain eye, heart, and ear conditions might want to avoid it. Check with your doctor before your next flight about the best ways to clear your ears if they are clogged.

It’s not the best idea to hop a flight if you’re dealing with allergy or illness-caused congestion. The same cabin air pressure fluctuations that hurt your ears also make a stuffed-up face feel like it’s stuck in a vise. But if you absolutely must board, a little pre-flight precaution will likely make a world of difference for your sinuses.

“Premedicate with Afrin (the nasal decongestant) 10-15 minutes before you get on the plane,” advises Dr. Solomon. “It should last your entire ride.”

Travel, by its very definition, is the action of moving from place to place. But if you’re prone to motion sickness, getting from Point A to Point B might be miserable. The condition is triggered when you are in motion (be it in a plane, car, or boat) while sitting still, which confuses your eyes, inner ear, and brain. Symptoms can come on suddenly, or creep up slowly during your journey, and they’re doozies, which include stomach upset, headaches, dizziness, and cold sweats.

To prevent an attack, choose a forward-facing seat, consider a Dramamine dose before you travel, and perhaps pop a ginger or peppermint candy to soothe nausea.