🧳 1. Pack Smart to Protect Your Spine
Heavy, unbalanced luggage can strain your low back, shoulders, and hips.
- Use a suitcase with wheels and push it in front of you rather than pulling it behind.
- Distribute weight evenly in your bag and avoid slinging a heavy tote or backpack on one shoulder.
💡 Chiropractic Tip: Use both shoulder straps and adjust them so your bag sits high on your back — especially for kids or long walks through airports.
🚗 2. Support Your Low Back While Sitting
Sitting for hours in a car or on a plane puts pressure on the lumbar spine.
- Bring a lumbar support pillow or roll up a small towel to support your lower back.
- Sit tall, with both feet flat on the floor.
- Avoid crossing the same leg over to the other side without alternating.
- Shift positions every 30–60 minutes to avoid stiffness.
- Avoid looking down at your laptop or phone for long periods.
✨ Pro tip: Add a small neck pillow or rolled towel behind your cervical spine to reduce forward head posture — especially on flights! For General posture tips: here
🧍 3. Stretch Every Chance You Get
Stretching keeps your spine mobile and prevents stiffness, especially in the hips, shoulders, and neck.
- Get out of the car and walk for 5–10 minutes at every rest stop. 🚶♀️
- On planes, stand and stretch every 1–2 hours — even walking to the restroom helps! ✈️
- Try standing stretches like shoulder rolls, neck circles, and gentle back bends to loosen up. 🔄
🛏️ 4. Check Your Sleep Setup
Sleeping in hotel beds or Airbnb’s can wreak havoc on your alignment.
- Bring your own pillow if possible, to keep your neck in a neutral position.
- Avoid sleeping on your stomach — this strains the neck and low back.
- Try placing a pillow under your knees (if sleeping on your back) or between your knees (if side-sleeping).
👐 5. Get Adjusted Before and After Your Trip
Travel puts your body under stress. Getting adjusted before you go can improve alignment and mobility, while a post-trip adjustment helps your body reset after all the sitting, lifting, and sleeping in unfamiliar positions.
- 📅 Schedule your pre-travel adjustment to reduce tension and improve mobility.
- ✅ Book your post-travel visit to stay ahead of pain and stiffness before it builds up.
🌍 Bonus Tip: Hydration is Key!
Dehydration can lead to muscle cramps and joint discomfort — especially while flying.
- 💧 Drink plenty of water (especially on travel days) and avoid overdoing it on caffeine or alcohol.
👋 Final Thoughts from Your Chiropractor
Traveling can be hectic and stressful. Stick to these travel tips and tricks to avoid any extra and unwanted stress and pain in your neck and back. Whether you are traveling for work or your next tropical vacation, you shouldn’t have to sacrifice your comfort or health while traveling. With just a few small tweaks to your travel routine, you can help your body stay aligned, mobile, and pain-free — wherever the road (or sky) takes you.
🗓️ Ready to travel smarter?
Book your pre- or post-travel chiropractic visit at Watkins Family Chiropractic today!
📞 Call 952-440-4553 or 💻 Book online here!