Whether you're heading out on a road trip, catching a flight for vacation, or traveling for work, one thing’s for sure—travel can wreak havoc on your body. Prolonged sitting, awkward sleeping positions, heavy luggage, and lack of movement often leave you feeling tight, sore, or even in pain.
Here’s how to stay loose, aligned, and pain-free with these easy, chiropractor-approved travel tips.
1. Stretch Smart: Pre-Travel Warm-Up Just like you warm up before a workout, give your body a prep before long periods of sitting.
Do this before getting in the car or boarding a plane:
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Standing Hip Flexor Stretch: Opens up the front of your hips.
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Cat-Cow Spinal Movement: Mobilizes the spine and relieves tension.
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Arm Circles + Shoulder Rolls: Loosens up the upper body.
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Standing Forward Fold: Gently lengthens hamstrings and decompresses the back.
Takes just 5 minutes, but can reduce stiffness later.
2. In-Car Stretches & Movement Breaks Long car rides? Set a timer for every 1–2 hours to stop, get out, and move around.
At stops or rest areas:
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Calf Raises and Toe Touches
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Knee Hugs for the hips and low back
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Wall Angels on a car or wall to reset your posture
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Gentle neck rotations and side bends
Bonus: Use a lacrosse ball or massage gun on your traps, glutes, or hamstrings while seated (if not driving, of course).
3. Airplane Mobility Tips Air travel can be even more restrictive, but there’s still room to move.
In your seat:
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Ankle pumps and circles to improve circulation
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Seated spinal twists to keep your back happy
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Shoulder rolls and neck side stretches
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Bring a small lumbar roll or rolled towel to support your lower back
In the aisle (if possible):
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Gentle hamstring or quad stretch
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March in place or do calf raises
4. Smart Packing Hacks for Sleep & Stretching
Travel tools to keep your body aligned:
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Neck pillow (U-shaped, but supportive—not floppy)
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Inflatable lumbar pillow or small foam roller
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Resistance band or yoga strap for leg stretches
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Massage ball for trigger points
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Compression socks for flights or long drives
Hotel or Airbnb mobility routine:
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5–10 minutes of:
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Pigeon stretch or figure-4 stretch
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Child’s pose
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Thoracic opener on foam roller or rolled towel
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Breathing drills for pelvic floor and core engagement
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5. Sleep Smart While Traveling
Poor sleep posture = poor recovery.
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Use your own pillow when possible.
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Side sleepers: place a pillow between knees.
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Back sleepers: support under knees to reduce low back strain.
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Avoid sleeping on couches or ultra-soft mattresses if possible—support matters!
Final Tips Before You Go
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Hydrate often. Traveling dries you out, and dehydration can lead to stiffness and cramps.
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Pack light or use luggage with wheels. Minimize awkward lifting and carrying.
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Move daily—even just 10 minutes of stretching or walking can make a huge difference.
Travel should be an adventure, not a setback. With a few smart strategies, you can stay aligned, mobile, and pain-free no matter where your summer takes you.
Need help recovering after travel? Book a post-trip tune-up and let’s get you back to moving your best.
Solving pain, normalizing movement, and maximizing performance.
