How to Stay Pain-Free While Travelling
- Tom Grob
- May 12
- 3 min read
Planning a holiday? Whether you're heading overseas or just taking a weekend road trip, travel should leave you feeling refreshed — not wrecked. But cramped flights, heavy bags, and unfamiliar beds can quickly take a toll on your back, neck, and joints.
Many people are travelling around this time of year — The colder seasons bring cheaper flights, fewer tourists, and cooler weather, making it a popular season to get away. Even I’m currently away at a chiropractic conference, but I figured this was the perfect time to share a few chiropractor-approved tips to help keep your body moving well while you're away from home.
1. Prevent Stiffness Before You Even Leave
One of the biggest travel mistakes people make? Sitting for hours without any movement prep. Your body needs to be warmed up for long periods of stillness.
Do this before leaving home:
Shoulder rolls
Gentle neck stretches
Forward folds to open up the hamstrings
Standing twists for lower back mobility
Even 3–5 minutes of movement can make a noticeable difference by the time you arrive at your destination.
Travel tip: A stretch now saves you hours of soreness later.
2. Stay Mobile — Even in a Cramped Seat
Whether you're flying, driving, or bussing — motion is lotion. Sitting like a statue locks up your spine, tightens your hips, and weakens your posture.
During travel, try to:
Stand up every 60–90 minutes
Roll your ankles and shoulders
Do seated spinal twists
Engage your core and glutes for 10 seconds every so often
These small movements reduce pressure and keep blood flowing, especially to the lower back and neck.
3. Avoid Travel Injuries by Lifting Smarter
It’s easy to tweak something before your trip even starts — lifting heavy bags into cars, onto trolleys, or into overhead bins without thinking twice.
To avoid strain:
Use both hands to lift and keep weight close to your body
Bend from the knees, not the back
Avoid twisting when lifting or lowering your bags
Use a backpack instead of a one-shoulder bag if walking longer distances
Lifting well is one of the simplest ways to dodge an injury that could ruin your entire trip.
4. Don’t Let a Bad Hotel Pillow Ruin Your Neck
Hotel pillows and mattresses vary wildly — too soft, too high, too flat — and that can wreak havoc on your neck and back.
To sleep better while away:
Place a towel under your neck for support if your pillow is too flat
Sleep on your side with a pillow between your knees
Avoid sleeping on your stomach (it twists your neck and flattens the lumbar curve)
A bad sleep setup adds strain without you realizing it — and mornings can be rough because of it.
Tip: A rolled towel under the neck works wonders in a pinch.
5. Hydrate, Reset, and Move Again After You Arrive
Many people arrive at their destination and collapse — but that’s when your body needs a quick reset.
After the trip, do this:
Walk for 10–15 minutes
Do a few standing stretches
Rehydrate with water (not just coffee or wine)
Avoid sitting again for too long after arriving
These little actions loosen the body, reduce inflammation, and help you bounce back faster.
When Travel Pain Lingers, Chiropractic Can Help
Even with the best travel habits, it’s common to arrive home feeling a bit twisted, tight, or feeling “off”. Whether it’s from poor hotel beds, cramped seats, or long hours on the road — chiropractic care can help you reset your spine, restore movement, and feel like yourself again.
📍Clinic Reopening Soon — Bookings Available from May 27th
I’m currently overseas at a chiropractic conference, learning and connecting with other practitioners — but I’ll be back in the clinic from Monday, May 27th.
In the meantime, you can still book ahead to lock in your appointment once we reopen. Spots tend to fill quickly post-holiday, so get in early if your back’s talking to you.
Book now and set yourself up for a stronger return.
Disclaimer: This blog is for general information purposes only and is not a substitute for professional medical advice. For persistent pain or injury, always consult a healthcare provider.
Comments