The holiday season is here, which means many of us are hitting the road or taking to the skies to visit family and friends. While travel can be exciting, long hours in cars, planes, or cramped seats often leave your back and neck feeling sore.
At Premier Chiropractic and Wellness, we want you to enjoy your travels — not dread the back pain that sometimes comes with them. Whether you’re taking a weekend road trip or a cross-country flight, these chiropractic-approved tips can help you stay aligned, pain-free, and energized on the go.
🧳 1. Mind Your Posture While Traveling
Poor posture is one of the biggest causes of travel-related discomfort. Sitting too long can tighten your lower back and hip muscles, while leaning forward puts strain on your neck and shoulders.
Try this:
- Sit with your back fully supported against the seat.
- Keep both feet flat on the floor.
- Use a small pillow or rolled-up jacket for lumbar support.
- If you’re driving, adjust your seat so your knees are slightly lower than your hips.
These small adjustments can make a big difference during long rides.
🚗 2. Take Frequent Movement Breaks
Staying still for too long causes your muscles and joints to stiffen. If you’re driving, stop every 1–2 hours to stretch or walk around. If you’re flying, take short walks down the aisle or stretch in your seat.
Even 3–5 minutes of movement can boost circulation and reduce stiffness.
🪑 3. Support Your Spine During Flights or Long Drives
Airplane and car seats aren’t exactly known for comfort. Using proper support tools can go a long way:
- A neck pillow helps keep your spine aligned while you rest.
- A seat cushion or lumbar roll provides better lower back support.
- If possible, recline your seat slightly to reduce pressure on your lower spine.
💧 4. Stay Hydrated
Traveling often means caffeine, salty snacks, and dry airplane air — all of which dehydrate your muscles and joints. Dehydration can increase stiffness and fatigue.
Drink plenty of water before and during your trip, and try to limit sugary or caffeinated drinks.
🧘 5. Schedule a Chiropractic Adjustment Before (and After) You Travel
One of the best ways to prevent travel discomfort is to get adjusted before you leave. Chiropractic adjustments help your spine and muscles move freely, making your trip more comfortable.
After you return, a follow-up visit helps your body recover from long hours of sitting, carrying luggage, and sleeping in unfamiliar beds.
At Premier Chiropractic and Wellness, we help travelers maintain alignment, reduce tension, and keep their nervous system functioning optimally — so you can focus on making memories, not managing pain.
🌎 Travel Confidently With Premier Chiropractic and Wellness
Wherever you’re headed this season, take care of your body first. Whether it’s pre-trip prep, post-travel recovery, or ongoing wellness care, our team is here to help you move and feel your best.