Surviving Holiday Travel: Spine-Safe Tips for Planes, Cars & Road Trips

The holidays often mean long flights, road trips, and hours spent sitting in one position. While traveling is exciting, it can also take a toll on your spine, especially if you’re already dealing with back or neck discomfort.

The good news? With a little preparation (and a few expert-backed habits), you can protect your spine and arrive at your destination feeling your best. Here are our top spine-safe travel tips from the chiropractic, physical therapy, medical, and massage therapy teams at Arvada Sport and Spine Group.

1. Set Up Your Sitting Posture Before You Go

Whether you’re in a car or airplane seat, small adjustments make a big difference for your spine.

Spine-Safe Setup Tips

• Use a lumbar roll or rolled-up jacket to support the natural curve in your low back.
• Keep your knees level with or slightly below your hips to reduce pressure on the lumbar discs.
• Avoid leaning forward—bring screens, books, or tablets up to eye level instead.
• Relax your shoulders and keep your head supported when possible.

A supported spine helps prevent stiffness, nerve irritation, and muscle fatigue during long stretches of sitting.

2. Move Every 45–60 Minutes

Motion is medicine, especially when traveling.

If You’re Flying:

Stand up to stretch your legs, roll your shoulders, or gently twist your torso in the aisle.

If You’re Driving:

Plan quick stops for walking, stretching, and resetting your posture. Even 3–5 minutes makes a big difference.

Pro tip: Set a phone reminder to nudge you to move regularly.

3. Try These Simple Travel-Friendly Stretches

You don’t need equipment to keep your spine happy on the go. These are easy to do in an airport, rest stop, or even by your seat.

Hip Flexor Stretch: Stand and gently step one foot behind you, keeping your torso tall. This helps counteract tight hip flexors from prolonged sitting.

Seated Spinal Twist: Sit tall, rotate your shoulders to one side, then the other. This relieves mid-back tightness.

Neck Stretch: Tilt one ear toward your shoulder and hold for 20–30 seconds each side to relieve tension from looking down at devices.

Ankle Pumps: Keeps blood circulating and helps prevent swelling—especially on flights.

4. Hydrate More Than You Think

Traveling often means dry cabins, salty snacks, and less movement—all things that can dehydrate your body and stiffen your muscles.

Hydration Helps By:

• Reducing muscle cramps
• Supporting disc health
• Preventing fatigue
• Improving circulation

Aim for steady sips of water throughout the trip. If you’re flying, ask for water instead of soda or alcohol, which can increase dehydration.

5. Unwind With a Post-Travel Tune-Up

Even with perfect posture, long travel days can leave your spine feeling tight or out of balance.

A post-travel chiropractic adjustment, physical therapy session, or therapeutic massage can help:

• Restore joint mobility
• Reduce muscle tension
• Improve alignment
• Prevent lingering discomfort
• Reset your movement patterns before pain sets in

This is especially helpful if you experience low back pain, sciatica, neck pain, or stiffness after long trips.

Arrive Feeling Better This Holiday Season

Travel doesn’t have to mean aches, stiffness, or a flare-up of old symptoms. With the right preparation and a little support after you return you can protect your spine and enjoy the holiday season pain-free.

If you’re traveling this year and want to stay proactive about your spinal health,our team is here to help.

Arvada Sport and Spine Group
Where a Team Approach Means Better Outcomes