Healthy Spine, Happy Travels

Whether you’re heading out for a weekend road trip or flying across the country, travel can be surprisingly tough on your spine. Long periods of sitting, awkward seats, heavy bags, and rushed movements all create the perfect recipe for stiffness and strain. If you’re lucky enough to be travelling soon, take a few minutes to prepare, not just your packing, but your spine as well!

Here’s how to keep your back comfortable, supported, and mobile while you’re on the move.

1. Pack Smart to Protect Your Back: A little planning goes a long way.

• Choose lightweight luggage with wheels that roll smoothly.

• Spread the weight evenly rather than loading one heavy bag.

• If you carry a backpack, use both straps and adjust it so it rests comfortably against your upper back.

• When lifting bags, bend your knees, keep the load close to your body, and avoid twisting your spine.

2. Be Mindful of Sitting Posture: Travel often means prolonged sitting, airplane seats, car seats, airport lounges, and restaurant chairs. Support your spine by:

• Place a rolled-up sweater or a small lumbar cushion at the curve of your lower back.

• Keeping your feet flat on the floor or supported on a footrest.

• Sitting back entirely rather than slouching toward the edge of the seat.

• Adjust the seat (if driving) so your hips and knees stay level and your back is fully supported.

3. Take Movement Breaks: Your spine needs movement to stay healthy.

• On flights, stand and stretch every 45–60 minutes when possible.

• During road trips, plan rest stops to walk, stretch, and reset your posture.

• Small movements count; ankle circles, shoulder rolls, gentle spinal rotations, and neck stretches all help reduce stiffness.

4. Stay Hydrated: Dehydration can contribute to muscle tension and fatigue.

• Drinking water consistently throughout your trip helps maintain healthy discs and tissues in your back.

• Skip excessive caffeine or alcohol, which can increase dehydration during travel.

5. Support Your Back While You Sleep Away From Home: Hotel beds and guest rooms vary widely in firmness.

• If the mattress is too soft, place a towel or blanket under your lower back or sleep on your side with a pillow between your knees.

• If it’s too firm, adding a folded blanket on top of the mattress can offer relief.

• Bring your own pillow whenever possible, especially if you rely on specific neck support.

6. Stretch Before and After Travel: A few minutes of gentle stretching can reduce stiffness before it starts. These simple movements prepare your body for the demands of travel and help you recover afterwards. Try:

• Hamstring stretches

• Hip flexor stretches

• Lower back rotations

• Chest-opening stretches to counteract prolonged sitting

• Neck mobility exercises

7. Listen to Your Body: If something feels off, tight, painful, or restricted, don’t ignore it.

• Early signs of tension often respond well to chiropractic adjustments, soft-tissue therapy, or targeted exercises.

• If you’ve been dealing with recurring back pain, consider a chiropractic appointment before you travel so your body is better prepared.

Travelling is meant to be enjoyable, not uncomfortable. With a bit of intention, you can reduce strain and keep your back feeling its best throughout your journey.

If you’d like personalized recommendations or a pre-travel treatment plan, we are here to help keep you moving comfortably. Reach out: 519-258-8544