Travel Tips for Scoliosis and Spinal Fusion Patients

Travel can be an exciting adventure, but for anyone living with scoliosis or recovering from spinal fusion surgery, it often comes with unique challenges. Sitting for long periods, carrying luggage, or even navigating crowded airports can lead to discomfort—or worse, pain. But it doesn't have to! With mindful preparation and strategic packing, you can enjoy your journeys while keeping your spine comfortable and supported.

Here are some practical tips for traveling with scoliosis or after spinal fusion surgery to help you explore the world, pain-free.

1. Choose the Right Luggage

Heavy bags can strain your back—even for a short walk. Instead of a backpack or shoulder bag, go for a lightweight spinner suitcase with four wheels so it glides effortlessly alongside you.

If you must carry a backpack, look for one with padded, adjustable straps—or one designed to hook over your roller suitcase handle to minimize carrying weight. Always pack light and prioritize ease over excess.

Pro Tip

Still need help? Most airlines and train stations offer mobility assistance or baggage help. Don’t hesitate to ask!

2. Bring Your Comfort Essentials

Your comfort kit is your best travel buddy. Think of it as a toolkit to combat discomfort during your trip. Here are some must-haves to pack:

• A lumbar cushion to support your lower back while sitting on planes, buses, or trains. If you don't have one of these, you can roll up a sweater or scarf to support your low back.

• A memory foam travel pillow for neck support during long trips.

• Compression socks to improve circulation during long-haul flights. Our favorites are from Bombas

• Pain relief aids like heat patches or gel packs can be lifesavers for soothing spinal tension. Icy hot sells portable heat packs you can bring with you on your trip.

• Braces or supports If you're prone to pain with a lot of standing and walking, you can use a brace - we like the compression brace from JellieBend. Use our code STRENGTHANDSPINE to get 10% off.

If you're into therapeutic routines, bring items like a yoga strap, massage balls, or small stretching tools. These won't take up much room in your suitcase but can do wonders for post-travel stiffness.

3. Move and Stretch Frequently

Staying in one position for too long can intensify back pain and stiffness. Whether you're on a road trip or plane ride, try to stand up and stretch every hour. Short walks, even in tight spaces like airplane aisles, can boost circulation and reduce discomfort.

If your surroundings don’t allow you to move around easily, consider doing simple in-seat stretches like shoulder rolls, ankle circles, or gentle pelvic tilts.

Stretch Tip

If you're prone to stiffness, bring along stretches from our Stretching with Scoliosis Course to do once you arrive. Here is an example below:

4. Dress Smart for Comfort

Comfortable clothing can make a big difference, especially during long journeys. Opt for breathable, loose-fitting clothes that allow easy movement. Ladies, consider skipping belts or waistlines that dig into your mid-back; instead, go for elasticized or stretchy waistbands.

For footwear, choose memory foam or cushioned shoes for walking and standing. They reduce the impact on your spine, keeping your back from tiring out during hectic travel days. Make sure to test your shoes for long walks before taking them along with you!

5. Be Gentle on Your Routine

If you're someone who maintains regular stretching or therapeutic routines for scoliosis, it’s okay to adjust them while you're traveling. You don’t need to replicate your entire regimen every day. Pick one or two key exercises to sustain your spine’s flexibility and care.

When traveling, allow yourself to prioritize fun and exploration over perfection. Missing one aspect of your normal routine won’t undo all your progress.

6. Advocate for Your Needs

Flying? Long train ride? Don't hesitate to advocate for yourself. Inform flight attendants or travel staff about your condition ahead of time so they understand your needs. For example, notify airline staff that you may require assistance loading bags into overhead bins or need more room for movement. Many businesses are happy to accommodate requests when informed.

Some airlines will even let you board early with scoliosis, as long as you give them notice before arriving.

Similarly, if you're traveling with friends or family, pre-plan stretching stops or easy-access arrangements. Clear expectations prevent surprises.

7. Pain Management Is Key

Long travel days require preparation for pain management. Here are a few essentials to consider packing:

• Your prescribed pain medication—and ensure you have a doctor's note if you're traveling internationally.

• Heat patches that you can use without needing electricity (great for inflight or remote locations!).

• A worthy investment? Theragun or massage devices for myofascial release during downtime at hotels. We like this portable massage/heat device from HyperIce called VenomGo.

8. Seat Smarter

When booking flights, choose bulkhead or exit row seats for extra legroom. Driving or on a train? Adjust your seat to keep your legs at a 90-degree angle to reduce spinal strain. Adding small props like pillows under your knees can also make seating much more comfortable.

Final Thoughts

Traveling with scoliosis or after spinal fusion doesn’t mean staying stuck at home. By planning strategically, bringing supportive tools, and making regular adjustments to your comfort, you can explore the world without unnecessary pain or strain.

Do you have tips of your own for traveling with back pain?

If you’re looking for physical therapy or personalized scoliosis movement training, book a call here to learn how 1:1 coaching can help you enjoy your trips with less pain and more independence!