Summer is here.
Weekend trips are planned.
Hours in the car start adding up.
Then your back starts to ache.
By late June, many people in Fort Collins and across Northern Colorado are heading to the mountains, visiting family, or taking summer vacations. Whether you’re driving to Rocky Mountain National Park or spending a full day in the car, long periods of sitting can leave your back feeling stiff and sore.
Why Long Drives Cause Back Pain
Your body is designed to move.
When you sit for hours at a time, your hips stay in a flexed position. Your lower back stays relatively still. Blood flow decreases, muscles stiffen, and joints lose mobility.
Then you arrive at your destination and immediately ask your body to hike, walk, carry luggage, or explore a new city.
That sudden change can be enough to trigger pain.
At UpSlope Physical Therapy and Performance, we often see an increase in back pain during the summer travel season.
What Is Actually Causing the Pain?
Most road-trip back pain is not caused by injury.
It is usually caused by prolonged positions and decreased movement.
Several factors can contribute:
- Tight hips from sitting
- Reduced core endurance
- Poor sitting posture
- Lack of movement breaks
- Long days of driving followed by high activity
Your back becomes stiff because it has been in the same position for too long.
Then it gets overloaded when you start moving again.
The Best Thing You Can Do During a Long Drive
Move more often.
Many people wait until they need gas to stop. Your body would rather you stop sooner.
Even a few minutes of walking every couple of hours can help reduce stiffness and improve circulation.
When you stop, take a short walk, stretch your hips, and get your spine moving again.
Your back will thank you.
How To Prepare for Summer Travel
If you know you have a long drive coming up, a little preparation goes a long way.
Focus on hip mobility and core strength. Strong hips and a strong core help reduce stress on your lower back during long periods of sitting.
Stay active leading up to your trip. The more movement your body gets regularly, the better it handles occasional long drives.
And once you arrive, ease into activity. Jumping straight from six hours in the car to a challenging hike is rarely a great idea.
When To Get It Checked
Back stiffness after a road trip is common.
However, if pain lingers for days, travels down your leg, or limits your ability to enjoy your trip, it may be time to address it.
Small issues are easier to fix before they become bigger problems.
The Bottom Line
Summer travel should create memories, not back pain.
Move often. Prepare your body. Respect long periods of sitting.
If back pain is limiting your summer adventures, schedule an evaluation at UpSlope Physical Therapy and Performance in Fort Collins. We will identify what is driving your symptoms and create a plan that helps you travel, hike, and explore without pain.
The destination is more fun when your back feels good getting there.
Frequently Asked Questions
Why does my back hurt after a long drive?
Sitting for hours keeps your hips flexed and your lower back still. Blood flow drops, muscles stiffen, and joints lose mobility. Then you arrive and immediately hike, walk, or carry luggage, and that sudden change is often enough to trigger pain.
What causes road trip back pain?
Usually prolonged positions and lack of movement rather than injury. Tight hips from sitting, reduced core endurance, poor sitting posture, skipped movement breaks, and long driving days followed by high activity all contribute.
What is the best thing to do during a long drive?
Move more often. Most people wait until they need gas to stop. A few minutes of walking every couple of hours makes a real difference.
