Heavy bags can aggravate back pain by straining muscles and joints. Use a light suitcase with wheels and a handle for rolling it. And be sure to exercise care when lifting luggage. Go slowly and lift by bending your knees. If you're carrying a shoulder bag, switch sides to avoid stressing one side.
Practice good posture by making sure your back is aligned against the back of your seat in a sitting position and that your headrest is supporting the middle of your head. Keep the shoulders straight and avoid hunching forward. Make sure both feet are firmly resting on the floor or a footrest.
Bring your own pillows to provide support. A lumbar pillow to support your lower back and a neck pillow to avoid neck strain. Proper support for your lower back also requires bottom-up leverage from your feet. Place your feet on a firm surface while sitting. And if you're driving, take advantage of cruise control to stretch/rest your right foot.
The spine is designed to move so get up and stretch and move around frequently - every 20 to 30 minutes if possible - to move your core body muscles.
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