Whether you’re heading out for a business trip or going on a well-deserved family vacation, traveling can take a toll on your body—especially your back. Long hours of sitting in a car or airplane can leave you feeling tired, stiff, and sore. While the excitement of reaching your destination may keep you going, your body often pays the price during the journey.

According to Dr. Scott Bautch, immediate past president of the American Chiropractic Association’s (ACA) Council on Occupational Health, “Prolonged sitting can wreak havoc on your body.” Even if you’re in first class or riding in a luxury car, the static postures and awkward angles often lead to restricted blood flow, muscle fatigue, and spinal stress. One of the most concerning issues is the buildup of pressure in the blood vessels of the lower legs, which can lead to swelling or even more serious health concerns if not addressed. Contracting and relaxing muscles during the trip can help improve circulation and reduce strain.

To help you travel more comfortably, the ACA offers several useful tips and strategies to prevent back pain and discomfort before it starts.

Think of traveling as a physical event. Just like you wouldn’t begin a workout without warming up, you shouldn’t jump into a long drive or flight without preparing your body. Before setting out, take a brisk walk or do a few light stretches to loosen up your hamstrings, calves, and lower back. Once you arrive, take time to cool down by walking and stretching again. This helps reset your posture and relieve any tightness built up during your journey.

If you’re driving long distances, your posture and positioning in the car can make a big difference in how you feel when you arrive.

Adjust Your Seat Properly

Make sure you’re sitting close enough to the steering wheel to comfortably reach it without straining. Your knees should be slightly higher than your hips. Try this quick test: Place four fingers behind the back of your thigh near the knee. If you can’t easily slide your fingers in and out, it’s time to readjust your seat.

Use Lumbar Support

Placing a small pillow or lumbar support behind your lower back can significantly reduce strain. Position the widest part of the support between the bottom of your rib cage and your waistline to help maintain the spine’s natural “S” curve.

Keep Your Legs Active

Sitting still for too long causes fluid to pool in the lower extremities. While driving, perform small movements to keep the blood flowing:

• Spread your toes wide and hold for 10 seconds.

• Sequentially contract your calf muscles, then thighs, then gluteal muscles.

• Roll your shoulders forward and backward without taking your hands off the wheel.

Relax Your Grip

Gripping the steering wheel too tightly can cause tension in the hands, wrists, and shoulders. Hold the wheel at the 3 and 7 o’clock positions (or alternate to 10 and 5 o’clock) to reduce muscle fatigue. Occasionally tighten and loosen your grip to improve circulation.

Rest Breaks Are Crucial

Stop every 1–2 hours to stand up, stretch, and walk around. Not only does this relieve pressure on the spine, but it also helps maintain alertness—a vital safety benefit for drivers.

Flying brings a unique set of challenges: cramped spaces, awkward seating angles, and limited opportunities to move. But with a few adjustments, you can make the experience much easier on your body.

Support Your Spine

When seated, recreate the natural “S” shape of your spine using a rolled-up blanket or small pillow. Place one just above your beltline and another between your neck and the headrest. If the seat is sunken from wear, sit on a folded blanket to raise your hips slightly and promote better posture.

Handle Luggage Wisely

Lifting heavy bags—especially above your head—can easily strain your lower back or neck. Avoid lifting bags that weigh more than 5–10% of your body weight. When placing bags in the overhead bin, stand directly in front of it to keep your spine aligned. Never twist or bend awkwardly while lifting.

Under-Seat Storage Done Right

To avoid unnecessary strain, sit down first and then gently guide your carry-on under the seat with your hands and feet. Avoid kicking or shoving the bag with your legs.

Move While Seated

On longer flights, vary your sitting position to stimulate blood flow and reduce stiffness. Try:

• Bringing your knees up and down.

• Massaging your calves and thighs.

• Propping your feet on a small bag or book to elevate your legs slightly.

Avoid Direct Airflow

Avoid sitting directly under the overhead air vents. A constant draft can create tension in the neck and shoulders, especially during long flights.

Children are even more vulnerable to injury during travel, so taking the right precautions is essential.

• Always use an approved car seat for children under age 4 or weighing less than 40 pounds.

• On planes, ask about car seat safety policies. In turbulence or emergency situations, a properly secured car seat offers more protection than holding a child in your lap.

• Choose the right car seat based on your child’s age and size. Newborns need rear-facing seats that support their head and neck, while toddlers require forward-facing models with harness systems.

• Never place a child in the front seat, especially if the car has airbags. A deployed airbag can cause serious injury to a child.

• Secure the car seat properly at a 45-degree angle to keep the child’s head and spine supported.

Travel doesn’t have to be painful. By taking proactive steps—such as adjusting your seating position, keeping your muscles active, and supporting your spine—you can significantly reduce the risk of stiffness, fatigue, and back pain. Whether you’re behind the wheel, flying at 30,000 feet, or traveling with kids, these tips from the American Chiropractic Association can help ensure a safer and more comfortable trip.