You’ve packed your bags, booked the flights, and counted down the days.
But halfway through the journey, your back is stiff, your neck feels locked, and your body’s already asking for a chiropractor.
Sound familiar?
Travel is exciting — but it’s also one of the most underrated stressors on your spine.
Here are some ways to mitigate that:
1. Move More Than You Think You Need To
Whether you’re flying, driving, or sitting on a train — being stuck in one position for too long compresses your spine, tightens your hips, and overloads your lower back.
🔁 What to do:
Get up and move every 30–60 minutes (even just walking the aisle or doing circles at a service station helps)
Standing twists, shoulder rolls, and calf raises keep blood moving and tension down.
Can’t move? Shift position often — cross one leg, uncross, lean forward, reset
2. Support Your Lower Back
Seats are not made with your spine in mind. Most offer zero lumbar support — and so your body pays the price.
🪑 What to do:
Use a small cushion, rolled-up jumper, or travel pillow behind your lower back to maintain your lumbar curve
Sit back fully in your seat — don’t perch or lean to one side
Keep knees level with or slightly below your hips
3. Pack Smart — and Lift Smarter
One wrong twist while hoisting your suitcase can trigger days of pain.
💼 What to do:
Use a suitcase with wheels (and switch arms often when pulling it)
Bend your knees and use your legs when lifting overhead
Avoid twisting while lifting — turn your whole body instead
4. Mind Your Neck
Phones, plane seats, and dodgy hotel pillows all have one thing in common: they ruin your neck.
📱 What to do:
Keep your phone at eye level — not in your lap
Use a neck pillow that supports the natural curve of your neck (not just cushioning)
Adjust your seat to avoid chin-forward posture
Stay Hydrated
Your spinal discs are made mostly of water.
Long journeys + dry plane air + coffee = a recipe for disc dehydration and stiffness.
💧 What to do:
Drink water regularly (yes, even if it means more loo breaks)
Avoid overdoing caffeine or alcohol while travelling
Bonus Tip: See Your Chiropractor Before You Go
Travelling with an already stressed-out spine is like going on holiday with a slow puncture.
You might make it through — or you might break down halfway.
Getting checked and adjusted before (and after) travel helps your body:
Move better
Recover faster
And avoid small issues turning into holiday-ruining ones
Back pain shouldn’t be part of your travel plans.
With a little prep and a few smart strategies, you can keep your spine happy — and focus on what you’re really there for.
✈️ Rest.
🧳 Fun.
☀️ And maybe, finally switching off.
