Written by Sarah Lawson, Chartered Physiotherapist, MCSP, HCPC, and Founder of Physio Remedies
A holiday is supposed to leave you rested, relaxed and restored. So why do so many people return home with a stiff back, aching neck, sore shoulders—or feeling as though they need another holiday to recover from the first one?
The culprit is not always an overenthusiastic game of beach volleyball or an ambitious mountain hike. Sometimes it is the holiday itself.
From wrestling with an overpacked suitcase to spending several hours folded into an aeroplane seat, followed by days gently roasting on a sunlounger, holidays expose our bodies to an unusual combination of prolonged sitting, unfamiliar positions, heat, dehydration and sudden changes in activity.
Can going on holiday cause back pain?
Yes. Long periods in an aeroplane seat, unfamiliar sunlounger positions, lifting luggage and sudden changes in activity can all temporarily aggravate back or neck pain.
Dehydration and sunburn are unlikely to directly injure your spine, muscles or joints. However, they can contribute to headaches, cramps, disturbed sleep and changes in how comfortably you move—particularly if you are already managing an injury or following a rehabilitation programme.
Here are five less obvious ways your summer holiday can give you pain—and what you can do about them.
1. The suitcase challenge: can lifting luggage cause back or shoulder pain?
The holiday has not officially begun, but you have already lifted a suitcase off the bed, carried it downstairs, dragged it across the airport and attempted to hoist it into an overhead locker while twenty impatient passengers watch.
Suitcases are awkward rather than inherently dangerous. Problems are more likely when we are rushing, twisting and trying to lift something heavier than expected—particularly if the back, shoulder or knee was already sensitive before travelling.
Try to:
Use a suitcase with well-functioning wheels.
Keep heavier items close to your body when lifting.
Turn your feet rather than lifting and twisting simultaneously.
Use luggage trolleys where they are available.
Ask for help with overhead lockers.
Divide the load between two smaller bags where practical.
Most importantly, do not pack as though you are personally responsible for supplying the entire resort.
2. The aeroplane seat challenge: why does your back hurt after flying?
Economy-class seats rarely appear in physiotherapy textbooks as examples of ideal ergonomic design.
Sitting for several hours can leave your lower back, hips and neck feeling stiff—especially if you fall asleep with your head at an angle that would normally require specialist circus training.
There is no single “perfect” sitting posture, and briefly slouching does not damage your spine. The problem is more likely to be staying in any one position for too long.
Your next posture is often your best posture.
During the flight:
Change position regularly rather than trying to sit perfectly.
Place a small rolled jumper or travel cushion behind your back if it feels more comfortable.
Keep frequently used items within easy reach rather than repeatedly twisting under the seat.
Move your ankles and feet while sitting.
Get up and walk periodically when it is safe to do so.
void placing a heavy bag where it prevents you from moving your feet.
If your back or neck is already sensitive, you may benefit from discussing the journey with your physiotherapist before travelling. Our specialist spinal physiotherapists can advise you on comfortable positions and simple movements suited to your particular symptoms.
A quick note about longer flights
Regular movement is particularly important on longer journeys. Flights lasting more than four hours are associated with an increased risk of travel-related deep vein thrombosis, although the overall risk for most people remains small.
Speak to your doctor before travelling if you have recently undergone surgery, have previously had a blood clot or have other known risk factors.
Seek urgent medical advice if you develop unexplained pain and swelling in one leg, chest pain or sudden breathlessness during or after a long journey.
3. Beware the sunlounger: can it cause lower-back or neck pain?
You have found the perfect spot beside the pool, opened your book and ordered a drink. Three chapters later, your lower back has seized up and your neck no longer wants to turn to the left.
Sunloungers do not damage otherwise healthy backs. However, they encourage us to remain in positions we might not normally tolerate for several hours.
Lying flat on your front may feel uncomfortable if your back is sensitive to extension. Reading while propped on your elbows can also aggravate the lower back or neck. Half-sitting with your chin resting on your chest is not always much better.
The sunlounger does not need to be banned. It simply needs to stop becoming an endurance event.
Try to:
Alternate between lying, sitting, standing and walking.
Use a rolled towel under your abdomen if lying on your front feels uncomfortable.
Support your book or tablet so you are not holding your neck in one position.
Take a quick walk or swim between chapters.
Use a shaded chair with back support for some of your reading time.
Move before you become uncomfortable rather than waiting until you need assistance getting upright.
4. Water before rosé: can dehydration make muscle pain and cramps worse?
Hot weather, swimming, sightseeing and a lunchtime glass of wine can make it surprisingly easy to drink less water than your body needs.
Dehydration does not mean that your joints suddenly “dry out”, and it is unlikely to be the direct cause of a new back, joint or tendon injury. However, it can contribute to headaches, tiredness, dizziness and muscle cramps. It may also make your normal walk, workout or rehabilitation programme feel considerably harder.
Signs that you may need more fluid include:
Feeling thirsty
Dark, strong-smelling urine
Urinating less frequently
Headache or dizziness
Unusual tiredness
Muscle cramps
Keep water accessible throughout the day rather than attempting to repair the situation with one enormous bottle at dinner. You may need more fluid when the weather is hot, when exercising or if you are losing fluid through heavy sweating.
If you feel dizzy, sick, excessively tired or very thirsty, or develop persistent cramps in hot weather, move somewhere cool, stop exercising and start replacing fluids. Seek medical advice if you do not begin to improve or if there are signs of heatstroke.
Your poolside cocktail may be liquid, but unfortunately it is not a hydration strategy.
5. Sunburn is more than skin deep: can it contribute to back and neck discomfort?
Sunburn is not merely a cosmetic inconvenience. Burnt skin can be painful, hot, swollen and extremely sensitive to touch.
A burnt back or shoulders can make wearing a backpack, lying in bed or moving your arms uncomfortable. You may then sleep in an unusual position or alter the way you move to avoid touching the affected area—potentially adding a stiff neck or aching back to an already unpleasant situation.
Avoiding sunburn is therefore good for your holiday, your sleep and, most importantly, your long-term skin health.
Use suitable sun protection, seek shade during the strongest sunshine and remember commonly missed areas such as the tops of the feet, ears and back of the neck.
If you do get sunburnt:
Move out of direct sunlight.
Cool the skin with a cool shower or damp towel.
Drink plenty of water.
Avoid tight clothing and further sun exposure.
Ask a pharmacist for advice if you need help managing the discomfort.
Do not apply ice directly to sunburnt skin.
Seek medical advice for blistered or swollen skin, a very high temperature, severe dizziness, nausea, headache or muscle cramps. Severe sunburn can be associated with heat exhaustion or heatstroke.
Rehab without ruining your holiday: how can you keep your exercises going?
A holiday does not have to derail your rehabilitation—but it does not need to become a two-week residential training camp either.
Before travelling, ask your physiotherapist to help you identify:
The two or three exercises that matter most.
What equipment you genuinely need to take.
How to adapt the exercises if there is no gym.
What to do if your symptoms temporarily increase.
Which holiday activities should be included in your overall rehabilitation load.
A resistance band is easy to pack. A full set of dumbbells is likely to cause more difficulty at airport check-in.
Aim for a minimum effective programme: perhaps 10–15 minutes on selected days rather than trying to reproduce every part of your usual routine.
Attach it to something you already do—before breakfast, after your swim or before the first person orders a cocktail. Completing a short, focused programme consistently is more useful than planning an elaborate daily workout that is abandoned on day two.
Remember that sightseeing, swimming, walking on sand and playing with children all create additional physical demands. They do not necessarily replace your rehabilitation exercises, but they should be considered when deciding how much activity your body can comfortably manage.
For more ideas, read our earlier guide to managing your physiotherapy rehabilitation programme while on holiday.
Holiday pain: quick questions
Why does my back hurt after a flight?
Remaining in one position for several hours can make the back and hips feel stiff, particularly if they were already sensitive. Change position regularly, support your back if that feels comfortable and walk periodically when it is safe.
Is lying on a sunlounger bad for your back?
Not necessarily. The problem is more likely to be remaining in an unfamiliar or uncomfortable position for too long. Alternate between lying, sitting, standing, walking and swimming rather than treating sunbathing as an endurance activity.
Can dehydration cause back pain?
Dehydration is not usually a direct cause of back pain. However, it can contribute to headaches, fatigue, dizziness and muscle cramps, making existing symptoms and exercise feel harder to manage.
Should I continue my physiotherapy exercises on holiday?
Usually, yes—but you may not need to complete your entire home programme. Ask your physiotherapist which two or three exercises are most important and how they can be adapted without gym equipment.
When should pain after a flight be checked urgently?
Seek urgent medical advice for unexplained pain and swelling in one leg, chest pain or sudden breathlessness. These could be signs of a blood clot rather than ordinary travel stiffness.
The Physio Remedies holiday prescription
Enjoy the sunlounger—but occasionally leave it.
Drink the water—not only the rosé.
Change position before your back submits a formal complaint.
Keep the important parts of your rehabilitation going, but allow yourself to enjoy being away. A sensible and flexible programme is far more useful than a supposedly perfect plan that does not fit your holiday.
If back, neck or joint pain is affecting your holiday—or you return home feeling considerably less relaxed than when you left—our specialist physiotherapists can assess the problem and help you return to comfortable movement and exercise.
Physio Remedies provides specialist physiotherapy and rehabilitation at The Lansdowne Club in Mayfair, Central London, close to Green Park and Berkeley Square.
Call 020 3012 1222 or book an appointment online.
Clinical sources
Published: July 2026
Written and clinically reviewed by: Sarah Lawson, Chartered Physiotherapist, MCSP, HCPC
