If you’ve just flown into Agadir from Europe, the UK, or further afield, there’s a good chance you know this feeling already: you land, you’re excited to finally be here, and somewhere around the second day your lower back starts complaining in a way it never did at home. It’s one of the most common things we see in visitors during their first week — and it’s almost always preventable.
Why flying is so hard on your back
It’s not the altitude, and it’s not usually the seat itself — it’s stillness. Your spine is built to move. Long stretches in one position, especially the slightly hunched-forward posture most economy seats put you in, load the lower back and hips in a way that a normal day of walking around never does. Add a few hours of dehydration (cabin air is extremely dry), a bag lifted awkwardly out of an overhead bin, and a night or two of adjusting to an unfamiliar bed, and it’s easy to see why so many people arrive feeling fine and wake up on day two barely able to bend over.
"It's rarely the flight itself that causes the pain — it's everything the body doesn't get to do during those hours: move, change position, and rehydrate."
— Ayyoub Ouchen, Chiropractor
Before you fly
A little preparation goes a long way, and none of it requires special equipment.
- Move the night before. A short walk or some light stretching the evening before a long flight keeps the muscles around your spine looser going in, rather than starting the flight already tight.
- Pack your carry-on with your back in mind. A heavy bag lifted awkwardly while half-asleep at baggage claim is a common trigger — pack lighter if you can, and know you’ll need to lift it properly (bend the knees, not the back).
- Choose an aisle seat if you have the option. It makes it far easier to actually get up and move during the flight instead of staying seated to avoid disturbing someone.
During the flight
- Get up every 60–90 minutes, even just to stand in the aisle for a minute and roll your shoulders and hips.
- Support your lower back. A small pillow, rolled-up jacket, or travel cushion behind the small of your back keeps your spine in a more natural position than economy seats allow on their own.
- Drink more water than you think you need. Dehydration makes muscles tighter and more prone to cramping and spasm — cabin air dries you out faster than most people expect.
- Do simple seated stretches. Gentle ankle circles, knee-to-chest pulls, and seated spinal twists (turn your upper body toward the aisle, hold, switch sides) can be done without leaving your seat and without bothering your row mates.
After you land
This is the part most people skip, and it’s often where the real damage happens.
"The flight sets the stage, but it's usually what happens in the first 24 hours after landing that decides whether your back actually flares up."
- Don’t go straight from the plane to a long taxi or transfer ride if you can help it. If your journey allows, a short walk before sitting again gives your spine a chance to reset.
- Take it easy on day one. It’s tempting to head straight for the beach or into a full day of activity, but giving your body a lighter first day — even just a walk instead of a hike or a long surf session — reduces the chance of aggravating anything that’s already tight from the journey.
- Watch how you sleep that first night. An unfamiliar mattress combined with a body that’s already stiff from travel is a common one-two punch. If your hotel or riad offers a firmer pillow option, it’s worth asking.
When it’s more than just stiffness
Ordinary travel stiffness usually eases on its own within a day or two with movement, hydration, and rest. If instead you’re dealing with sharp pain, pain that radiates down a leg, numbness or tingling, or stiffness that isn’t improving after a couple of days, that’s worth having looked at properly rather than waiting it out — especially if it’s affecting the trip you came here for.
We see this pattern often enough in visitors to Agadir and Taghazout that it’s become one of our most common first-week appointments — a straightforward assessment, and usually a quick, practical plan to get you back to enjoying your trip rather than nursing your back through it.