Four Must-Have Travel Items for Managing Scoliosis

I spent a lot of the last 10 months traveling back and forth between Boston and New York City for work and grad school. Traveling with scoliosis and a spinal fusion can be challenging, but with the right tools, staying comfortable and pain-free on the go is much easier. Over the years, I’ve found four essential items that help me manage discomfort and keep my body feeling its best when I’m away from home: a lacrosse ball, resistance band, travel heating pad, and my trusty well-padded backpack.

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1. Lacrosse Ball for Targeted Relief

A lacrosse ball has a game-changer for relieving muscle tension, especially in my back and shoulders (my glutes and feet too actually…runner problems!). I use it against a wall to release tight spots along hard to reach areas of my back—though, to be honest, what areas of my back are not hard to reach? The targeted pressure helps ease stiffness after sitting on a train for several hours. It’s small, lightweight, and easy to pack, which makes it perfect for travel! If I’m traveling for a running event or experienced a lot of discomfort prior to traveling, I’ll pack my Rumble Roller massage ball instead—the bumps allow for more targeted myofascial relief and really help me dig into muscle knots.

2. Resistance Band for Mobility

Keeping my muscles strong and flexible is crucial for managing scoliosis, and a resistance band allows me to do that anywhere. I mostly use it for gentle stretches to improve mobility and reduce tightness in my back and shoulders—like pass-throughs, banded pull-aparts (straight, diagonal, and rotational). These moves have been really crucial in helping manage some Cervical radiculopathy I’ve been experiencing recently—yes, I know, it’s as radicu-lous as it sounds (come for the scoliosis tips, stay for the puns!). For my upper body, I tend to prefer open bands vs closed ones as they give you more flexibility in what exercises you can do!

3. Travel Heating Pad for Soothing Pain

Nothing beats the comfort of a heating pad after a long day of travel, especially after extended periods of sitting or schlepping a heavier-than-normal backpack around. This compact, travel-friendly heating pad helps me relax tight muscles and increase blood flow—and it’s also USB compatible! When I have a little more luggage space or we’re on a road trip, I pack my favorite Pure Enrichment heating pad—I’ve used this one every night for as long as I can remember; not because I’m in pain all the time (thankfully, I’m not!), but because it’s become a daily pain management tool for me. 

4. Lightweight But Spacious Backpack

I’ve been using my well-loved North Face Isabella backpack for over eight years now—it was my go-to for daily commuting and now has become my preferred backpack for work-related travel. It’s lightweight, has a 20L capacity (not too big, not too small), and fits everything I need without causing stress to my back and shoulders. I find with a lot of backpacks that either the straps aren’t padded enough or they’re too hefty. This one is right in the middle! I’m always very cognizant of how much I carry on my back, and the ergonomic design of this backpack helps distribute weight evenly, making it a comfortable and stylish choice!

By packing these essential items, I can stay proactive about my scoliosis and spinal fusion care while enjoying my travels. Living with scoliosis also means having a plethora of tools in your toolbox for when a pain flare strikes, because sometimes you never know what might actually bring you relief. If you also deal with back pain while traveling, I highly recommend giving some of these a try!

What are your go-to travel essentials for managing scoliosis or spinal fusion-related discomfort? Let me know in the comments!