Bending, carrying, and lifting injuries are often a result of habitual movements, rather than one specific event.
If you are anything like me, you have spent some time sitting on your suitcase to get the zipper closed. Someone has to lug that suitcase across the airport and heave it into the trunk! At 49.9lb (22.6kg for my non-US friends), this is no small feat.
This article from OrthoInfo about how to lift and carry luggage the right way is a useful read.
Try to use big muscles to complete big tasks, i.e. bend your knees and use your legs to power lift. If you can’t stand up straight with a bag on your shoulder, it’s probably too heavy.
Nobody wants to deal with back pain instead of enjoying their travel experience, so be mindful about how you lift and carry things!
It’s easy to lose motivation to be active when you spend a few days sitting around. Keeping up with being active is a lot easier than starting a new workout program after time off.
Building exercise into your travel can be as simple as walking to your destinations instead of driving.
If you are traveling for work (or living the digital nomad lifestyle) and spending a lot of time at your computer, try doing a workout in the middle of the day. It’s a nice way to put the stressors of the morning behind you and you can approach the work ahead of you with new energy.
Add some stretches or at least position changes into your sitting work every 20-30 minutes. Healthline has a nice list of stretches you can do at work (or at that coffee shop you are working from).
If your travel plans involve a lot of walking, try doing a yoga routine in the afternoon, before heading for the cocktail lounge.