Traveling in Comfort: Tips from a Chiropractor
With the start of the fall season, many people are looking forward to road trips or extended travel adventures. However, one common complaint I often hear in the office is how uncomfortable traveling can be. Whether it’s low back, hip, neck pain, or discomfort elsewhere, it can quickly ruin a trip.
As I prepare for my honeymoon to Portugal and Spain, I’ll definitely be using these tips to stay comfortable throughout the journey—even though I don’t have any pain at the moment. Here are my top three travel tips to help you feel your best on the road or in the air!
Keep Moving
Movement is the number one way to counteract the tightness and stiffness that come with traveling. Regardless of whether you’re driving, flying, or taking a train, movement is often limited. However, "motion is lotion" for your joints, especially when you're on the go.
Some of my favorite travel-friendly movements are:
90/90 or Modified Cossack Squat: Both moves induce rotational motion in the hip joints, reducing stress on your hips and lower back.
Leg swings or Stepping "up and over the fence: These dynamic movements can help keep your lower body flexible and reduce stiffness.
2. Support Your Low Back
Adding extra support to your seat can make a big difference in comfort. I often recommend a lumbar support pillow for anyone taking longer trips or spending a lot of time in the car. This type of pillow encourages a more ergonomic sitting posture, which can help keep your spine happy.
TIP: Check if your car or plane seat has built-in lumbar support. Many newer models do! Make sure that the “hollow” of your back is completely supported by either the built-in feature or an additional pillow.
Sitting for long periods can be stressful for the low back and hips, so providing extra support can relieve tension before it builds up.
3. Don’t Forget to Stretch
While most people focus on their lower body during travel, it’s easy to forget the importance of upper body movement. Your shoulders and arms need attention too! Prolonged sitting often leads to rounded shoulders and tight chest muscles, especially when we’re focused on screens, steering wheels, or food.
To combat this:
Doorway stretch: Place your forearms on the frame of a doorway and take a half-step forward. This will give you a great stretch through the front of your shoulders and chest.
Seated chest opener: Interlace your fingers behind your neck, open your elbows wide, and look up. You’ll feel a nice stretch in your chest and neck.
These foundational tips—movement, support, and stretching—are key to staying comfortable while traveling in style! Feel free to incorporate additional movements or stretches that feel good for your body. Try these out on your next trip and let us know if they help!
