Travelling can be exciting, refreshing, and full of discovery, but it can also take a toll on your spine. You might be flying long-haul, sitting on a train for hours, or driving along windy roads. As a result, prolonged sitting, heavy luggage, and awkward sleeping positions can lead to discomfort. If you’re managing back pain while travelling or hoping to prevent it, a few strategies may help you stay comfortable and active.
Northcote Health & Wellness regularly supports clients who love to travel but struggle with the strain it places on their bodies. Dr Chris offers support through education, holistic spinal care, and movement strategies suited to individual bodies. Below, we explore some of the most effective chiropractic travel tips to keep your spine happy during your next adventure.
Before you leave: Get spine-ready
Pack light and lift smart
Too much luggage can stress your lower back before the trip even begins. Choose a lightweight suitcase with wheels and avoid carry heavy backpacks on one shoulder. Use your legs to lift and always keep items close to your body.
Consider a pre-travel check-up
We recommend a gentle adjustment before long trips. It may help reduce tension, improve spinal mobility, and prepare your body for travel.
Prepare supportive tools
A few simple items can offer comfort on the go:
- A small lumbar roll or rolled-up towel for lower back posture
- A neck pillow for better head alignment
- A refillable water bottle to stay hydrated and support spinal disc health
Hydration helps keep your spinal tissue elastic, especially during air travel.
In transit: Move often and protect your posture
Sitting strategies for long-haul travel
When seated for extended periods, small posture changes can make a difference. Dr Chris often teaches patients to sit with the hips higher than the knees, feet flat on the floor, and to avoid crossing their legs. Use a rolled-up towel or travel cushion behind the lower back to maintain spinal curves.
Get moving regularly
Movement is one of the most overlooked chiropractic travel tips. Try to:
- Walk up and down the plane aisle every hour
- Take stretch breaks during long drives
- Do seated stretches like shoulder rolls and ankle pumps
Changing positions and adding movement keeps circulation flowing and may prevent stiffness.
Once you arrive: Rest, reset, and rebalance
Sleep posture
Hotel beds and pillows are not always spine friendly. If you feel uncomfortable, use a towel under your lower back or place a pillow between your knees to align your spine while you sleep. Dr Chris reminds patients that good rest may support recovery.
Ease back into activity
It’s tempting to jump straight into sightseeing, however, it’s important to pace yourself. Especially if you’ve just come off a long flight. Start with gentle walking, stretching, or even a swim if you have access to a pool. Water-based activities can be particularly beneficial for those managing back pain while travelling.
Book a post-travel appointment
Even if you followed all the proper steps, your spine might still need some support. A post-travel chiropractic session at Northcote Health & Wellness may help to address tension, improve alignment, and support a smoother return to your routine.
Reduce back pain while travelling with Northcote Health & Wellness
Travel should be something enjoyable, not enduring. With the right preparation and a tailored plan, you may be able to minimise back pain while travelling and make the most of your holiday. If you need help before or after your trip, Northcote Health & Wellness is here to support you. We are passionate about helping travellers move well, feel better, and enjoy their journey with confidence.
Book your next visit with a Northcote chiropractor today and enjoy personalised chiropractic travel tips that work for you.
