Why Your Neck and Shoulders Hurt More During Summer Travel
By: Laura Tallman, PT, DPT, CMTPT, CSCS, CKTP
School’s out for the summer, which means many families are packing their bags and heading out on vacation. Whether you’re taking a long road trip, hopping on a flight, or spending hours in the car visiting family and friends, summer travel often brings excitement — and unfortunately, neck and shoulder pain too.
At Opal Physical Therapy, we commonly see an increase in stiffness, headaches, tight shoulders, and upper back discomfort during the summer months. The good news? A few simple adjustments can make travel much more comfortable.
Why Travel Causes Neck and Shoulder Pain
Travel changes our normal routines and often puts the body in positions it’s not used to for long periods of time.
Hours spent:
Sitting in the car
Looking down at phones or tablets
Carrying heavy bags
Sleeping in unfamiliar positions
Sitting on airplanes
can all place extra stress on the muscles and joints of the neck, shoulders, and upper back. Over time, this strain builds up and can lead to pain, tightness, and limited mobility.
Long Periods of Sitting Affect Posture
Whether you’re driving or flying, sitting for extended periods can create poor posture habits without even realizing it.
Common travel posture issues include:
Rounded shoulders
Forward head posture
Slouching
Tight chest muscles
Increased tension in the upper back and neck
Heavy Bags Can Add Extra Strain
Suitcases, backpacks, beach bags, and purses may not seem like a big deal, but carrying uneven weight can quickly irritate the neck and shoulders.
This is especially common when:
Carrying bags on one shoulder
Lifting heavy luggage overhead
Pulling heavy suitcases repeatedly
Carrying children while traveling
Try to:
Use backpacks with two straps
Alternate carrying sides
Pack lighter when possible
Bend your knees when lifting luggage
Small changes can significantly reduce strain on the body.
Tips to Prevent Travel-Related Pain
Before your trip:
Stretch your neck and shoulders
Stay active leading up to travel days
Strengthen your upper back and core muscles
During travel:
Take movement breaks every 1–2 hours
Roll your shoulders frequently
Sit upright with support behind your low back
Keep screens at eye level when possible
Stay hydrated
After travel:
Go for a walk
Stretch gently
Avoid sitting for long periods once you arrive
Movement is one of the best ways to reduce stiffness and improve circulation after traveling.
When Physical Therapy Can Help
If you notice recurring neck pain, headaches, shoulder tightness, or numbness after traveling, physical therapy may help address the underlying cause.
At Opal Physical Therapy, we evaluate posture, mobility, muscle imbalances, and movement patterns to create individualized treatment plans focused on long-term relief and prevention.
Treatment may include:
Manual therapy
Dry needling
Postural strengthening
Mobility exercises
Stretching programs
Ergonomic education
In Conclusion
Summer vacations should create lasting memories — not lingering pain.
By paying attention to posture, taking movement breaks, and listening to your body, you can help prevent neck and shoulder discomfort while traveling this summer.
If pain or stiffness is interfering with your daily activities, our team at Opal Physical Therapy is here to help you move comfortably and confidently all season long.
📞 Contact us today: 443.906.1510 – Severna Park or 443.837.7560 - Annapolis
🌐 Visit www.OpalPhysicalTherapy.com