Holiday travel can be so exciting, but those long hours of sitting—whether you’re in a car, plane,
or train—can leave you feeling stiff and sore, especially in the neck and back. Extended sitting
puts continuous pressure on your spine and muscles, which can cause discomfort that sticks
around even after you’ve arrived. With a few small adjustments, you can minimize pain and
arrive feeling refreshed and ready to enjoy your holiday.

1 Prioritize Good Posture
Keeping proper posture is one of the best ways to prevent back and neck pain while traveling.
Sit with your back against the seat, relax your shoulders, and keep your head aligned over your
spine. This balanced position reduces strain and keeps your body comfortable. If possible,
recline your seat slightly to reduce direct spinal pressure. Forward-leaning, often caused by
holding devices, puts extra tension on the neck and upper spine. Practicing balanced posture
can help you stay aligned and prevent fatigue.

2 Support Your Lower Back
Supporting the lower back, or lumbar spine, makes a big difference during long travel. Sitting for
hours without lumbar support can flatten the natural curve of your lower spine, which often leads
to strain and discomfort. A small pillow, travel cushion, or rolled-up towel placed at the small of
your back maintains this curve, giving your spine the support it needs. Adjusting your seat
height so that your knees are level with or slightly lower than your hips also promotes a natural
alignment, keeping spinal pressure to a minimum.

3 Move Often
Frequent movement is just as important as posture. Sitting still too long causes muscles to
tighten and joints to stiffen. Aim to move every hour if you can. On road trips, take a short walk
or stretch at rest stops to release tension and improve circulation. On flights, stand up when it’s
safe to do so and stretch your legs, shoulders, and neck. If you’re unable to leave your seat, try
simple stretches like rolling your shoulders, turning your head from side to side, and rotating
your ankles to improve blood flow and reduce stiffness.

4 Stay Hydrated
Staying hydrated is essential for muscle and joint health, but it’s easy to overlook when
traveling. Dehydration can contribute to muscle stiffness and reduced flexibility, making long
sitting periods more uncomfortable. Consistent water intake helps keep your joints lubricated,
allowing for better movement and less inflammation. While coffee and alcohol can be tempting,
both can dehydrate your body. Choosing water throughout your journey will keep your muscles
and joints in good shape to handle the demands of travel.

By keeping good posture, supporting your lower back, moving frequently, and staying hydrated,
you can make your holiday journey far more comfortable. Safe travels, and remember—if pain
lingers after the holiday, schedule a visit with us at Inspire Health Chiropractic in Seneca, South
Carolina. We’re here to help you start the new year feeling your best! Call us at (864) 882-3198
or visit our website at www.inspirehealthseneca.com to book your appointment today.