Summer Travel Tips: Maintaining Spinal Health on the Go

woman road trip

As summer rolls in, the excitement of vacation and travel plans is palpable. Whether you’re setting out on a road trip, flying to a tropical destination, or exploring scenic train routes, it’s essential to prioritize your spinal health. Long hours of sitting, carrying heavy luggage, and unfamiliar sleeping arrangements can all take a toll on your back, leading to discomfort or even pain. By following some simple yet effective tips, you can ensure a comfortable and pain-free journey, allowing you to fully enjoy your summer adventures. In this blog, we’ll share essential tips to help you maintain spinal health and prevent back pain while traveling, so you can make the most of your summer trips.

Traveling by Car

  1. Adjust Your Seat Properly: Make sure your seat is positioned to support your lower back. Use a lumbar roll or cushion if needed. Your knees should be at the same level or slightly higher than your hips.
  2. Take Breaks: Stop every hour or so to stretch and walk around. Gentle stretches can prevent stiffness and improve circulation.
  3. Stretch While Seated: Practice seated stretches like shoulder shrugs and neck rotations. These can help alleviate tension built up from long periods of sitting.
  4. Stay Hydrated: Drink plenty of water to keep your muscles and joints hydrated. Avoid sugary or caffeinated beverages that can dehydrate you.

Traveling by Plane

  1. Use a Neck Pillow: A good neck pillow can provide essential support during flights. Choose one that keeps your neck in a neutral position.
  2. Support Your Lower Back: Use a small pillow or rolled-up blanket to support your lower back. This helps maintain the natural curve of your spine.
  3. Move Around: Whenever possible, stand up and walk down the aisle. Gentle stretches and walking can prevent stiffness and improve circulation.
  4. Stretch in Your Seat: Simple stretches like ankle circles, knee lifts, and seated twists can be done discreetly and help maintain flexibility.

Traveling by Train

  1. Choose the Right Seat: Opt for a window seat to lean against the wall for added support. Bring a small pillow for lumbar support if needed.
  2. Stretch Regularly: Take advantage of the aisle space to stand and stretch. Regular movement can prevent discomfort during long journeys.
  3. Stay Hydrated and Nourished: Drink water regularly and choose healthy snacks. Dehydration and poor nutrition can contribute to muscle stiffness and fatigue.
  4. Maintain Good Posture: Sit up straight with your back against the seat. Keep your feet flat on the floor and avoid crossing your legs for extended periods.

General Tips for All Travelers

  1. Pack Light: Avoid overpacking to reduce the strain on your back when lifting luggage. Use luggage with wheels and handles for easy transportation.
  2. Lift Luggage Correctly: When lifting, bend at your knees and use your leg muscles. Hold the luggage close to your body to avoid straining your back.
  3. Wear Comfortable Shoes: Supportive footwear can prevent foot and back pain, especially when walking long distances.
  4. Practice Relaxation Techniques: Stress and tension can exacerbate back pain. Practice deep breathing, meditation, or other relaxation techniques to stay calm and relaxed during your travels.


Safe travels and happy summer! By following these tips, you can ensure that your travel plans don’t lead to discomfort or pain, allowing you to fully enjoy your summer adventures.

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