Sleeping on Strange Beds? How to Avoid Vacation Back Pain in Towson MD

Strange hotel beds can cause back pain while traveling. Discover chiropractor-approved tips to sleep pain-free on vacation, from Kalkstein Chiropractic.

Vacation Shouldn’t Mean Back Pain

You’ve planned the perfect getaway — but instead of waking up refreshed, you find yourself battling back pain from an uncomfortable hotel bed. Sound familiar?

New mattresses, flat pillows, and different sleeping environments can all strain your back and disrupt your much-needed rest.

At our Towson MD chiropractic clinic, Kalkstein Chiropractic, we want you to enjoy every second of your trip — and that starts with pain-free sleep, no matter where you are.
Here’s how you can protect your spine while sleeping on strange beds during vacation:

1. Bring Your Own Pillow

One of the biggest culprits of travel-related back and neck pain? Unsupportive hotel pillows.

Pro Tip:

• Bring your own memory foam or orthopedic pillow to maintain proper neck alignment.
• If that’s not possible, layer hotel pillows strategically to mimic your normal sleeping setup.

2. Stretch Before Bedtime

Travel can leave your muscles tight and joints compressed.
A simple 5–10 minute stretching routine before bed can:

• Loosen tight muscles
• Realign your spine
• Improve circulation for deeper sleep

Focus on:

• Gentle spinal twists
• Hip flexor stretches
• Hamstring stretches

3. Sleep in a Spine-Friendly Position

The way you sleep matters more than the mattress itself!
Best Sleeping Positions for Back Health:

• On your back: Place a pillow under your knees to maintain the natural curve of your lower spine.
• On your side: Place a pillow between your knees to reduce hip and lower back stress.
• Avoid stomach sleeping — it strains the neck and spine.

4. Modify the Bed if Needed

Sometimes you need to get creative!
If the hotel mattress is too soft or sagging:

• Place a folded blanket or towels under your lower back for extra support.
• Request an extra firm mattress topper from the hotel if available.

Small changes can make a huge difference in spinal comfort.

5. Move First Thing in the Morning

Lying stiffly all night can cause joints and muscles to tighten.
Spend a few minutes stretching or walking immediately after you wake up to:

• Mobilize your spine
• Loosen tight muscles
• Set a pain-free tone for your day

Even a brisk 5-minute walk can do wonders!

Don’t Let Back Pain Steal Your Vacation in Towson MD

Travel is about relaxation, exploration, and creating memories — not fighting through back pain.

At Kalkstein Chiropractic, we can help you prep your body before you travel and offer simple adjustments to relieve discomfort when you return.

Schedule a Pre-Travel Adjustment Today!
Enjoy a better night's sleep — and a better vacation — by putting your spine health first!