Travel hacks from a chiropractor
Whether you’re squeezing into an airplane seat or logging hours in the car, traveling takes a toll on your spine. Prolonged sitting, poor posture, lifting heavy bags, and sleeping in unfamiliar beds (and awful pillows) can all add up to soreness, stiffness, or even full-blown flare-ups.
The good news? A little planning — and some smart movement — can go a long way. Here are my top travel hacks to keep your back feeling strong from takeoff to touchdown.
Before You Leave: Prep Your Body (and Your Bags)
Stretch Before You Sit
Even five minutes of gentle stretching before a long trip can help loosen tight muscles and prep your spine. Focus on your:
Hamstrings
Hip flexors
Low back
Upper traps and neck
Think of it like a warm-up for your spine before you sit still for hours.
Pack Smart
Avoid heavy single-shoulder bags. Go for:
A backpack with padded straps (be sure your backpack is placed comfortably on your back, not sagging low)
Rolling luggage that you can push (not pull)
Two smaller bags instead of one heavy one (if needed)
Lifting awkward luggage into a car trunk or overhead bin is one of the fastest ways to strain your back.
In the Air: Tips for Airplane Travel
Pick the Right Seat (If You Can)
Aisle seats are best for frequent standing and stretching. Exit rows offer more legroom. Avoid back row seats that don’t recline.
Support Your Spine
Airplane seats are not designed for your back’s natural curves. Bring a lumbar roll or roll up a sweater (or small towel) to place at your lower back. Use a neck pillow to avoid awkward sleeping positions.
Move Every 30–45 Minutes
Even a quick stand-and-stretch or walking the aisle can:
Boost circulation
Relieve joint stiffness
Reduce risk of deep vein thrombosis (DVT)
On the Road: Tips for Car Travel
Adjust Your Seat for Posture
Set your seat so that:
Your hips are level with your knees
Your back is supported with a slight recline
Your arms rest comfortably on the steering wheel without reaching
Use a lumbar cushion if your car seat lacks support.
Take Stretch Breaks
Stop every 1.5–2 hours to get out, stretch, and walk. A few standing back extensions and hamstring stretches can prevent stiffness from settling in.
Use Heat (or Ice) On Arrival
If you feel sore after a long drive, apply heat to tight muscles or ice to inflamed areas. A 15-minute session can make a big difference.
Sleeping Away from Home: Don’t Sabotage Your Spine
Hotels, Airbnbs, and guest beds aren’t always ideal. If possible:
Bring your own pillow to maintain neck alignment
Sleep on your side with a pillow between your knees
If you sleep on your back, place a pillow under your knees
Avoid stomach sleeping — it twists your neck and flattens your lumbar curve
After You Return: Reset with Chiropractic Care
Even with the best travel habits, sitting for long periods and sleeping in new places can cause subtle shifts in joint function and muscle balance.
If you come back feeling stiff, achy, or off, a chiropractic treatment can help:
Restore alignment
Reduce inflammation
Relieve muscular tension
Get your body back into balance
Travel is meant to be fun — not painful. A little spinal awareness and intentional movement can keep your back happy wherever the road (or sky) takes you.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.