Travel Smart: How to Stay Pain-Free During Long Car and Plane Rides
By Emma Hanger at Axes Physical Therapy in Ballwin
As spring turns to summer, many St. Louis-area families and individuals are planning road trips, flights, and extended vacations. Whether you’re heading to the lake, taking a cross-country road trip, or boarding a plane to somewhere tropical, travel can take a toll on your body.
Long hours spent in the same position, whether it’s a car seat or airplane row, can lead to stiffness, poor circulation, joint pain, and even injury. But a few smart movement strategies can help you stay comfortable, mobile, and pain-free.
Why Travel Affects the Body
When we sit for extended periods, the hips, lower back, neck, and shoulders are most vulnerable to stiffness and misalignment. Blood flow slows, muscles shorten, and the spine compresses. All of this can contribute to discomfort and longer-term issues, especially in individuals with pre-existing musculoskeletal conditions.
Here’s what we recommend to protect your body before, during, and after long travel days:
9 Ways to Stay Mobile and Pain-Free While Traveling
1. Prioritize Rest Breaks (and Use Them Wisely)
- Driving? Pull over every 2 hours to get out, walk, and stretch. Even if just a little.
- Flying? Walk the terminal before boarding and aim to stand or walk the aisle every hour. Even a short trip to the lavatory counts.
2. Ankle Pumps
Helps with circulation and blood clot prevention, especially important on long flights.
- Keep your heels on the floor, lift your toes up for 2 seconds, then press them down.
- Then lift your heels while keeping toes grounded.
- Repeat for 30 reps, several times during your trip.
3. Seated Knee Lifts
Reduces hip tightness and helps maintain lumbar mobility.
- With knees bent, lift one leg toward your chest, then lower.
- Alternate legs. Do 30 reps per leg.
4. Side Bends (Seated Thoracic Mobility)
Loosens up the spine and obliques.
- Sit tall, cross arms over your chest.
- Bend gently to the right, return to center, then bend left.
- Hold each side for 10 seconds, repeat 30 times per side.
5. Forward Bends
Relieves low back and hamstring tightness.
- Sit upright, then slowly bend forward to reach for your ankles.
- Hold for 10 seconds, return to sitting tall.
- Repeat 30 times.
6. Neck Rolls
Prevents cervical spine stiffness and tension headaches.
- Relax your shoulders.
- Drop your right ear to shoulder, then roll chin to chest and over to the left.
- Move slowly. Repeat 30 times total.
7. Hydrate Intentionally
Dehydration contributes to muscle cramping and fatigue. Bring a refillable bottle and drink water steadily, even if restroom breaks are inconvenient.
8. Wear Compression Socks
For flights or long drives, compression socks can improve circulation and reduce swelling. They are particularly helpful for those prone to varicose veins or clotting risk.
9. Stretch When You Arrive
After unpacking, take 5 to 10 minutes to stretch and walk before settling in. Focus on opening up the hips, spine, and calves.
Still Feeling Stiff or Sore After Traveling? We Can Help – No Referral Required!
Long travel days can cause lingering tightness, joint compression, or inflammation. This is especially true for those recovering from surgery, managing arthritis, or prone to low back and neck pain.
Seeing an Axes physical therapist after a trip can help you:
- Regain joint mobility
- Address postural imbalances
- Reduce pain and inflammation
- Improve flexibility and circulation
At Axes Physical Therapy, we help active individuals across St. Louis and Southern Illinois recover from travel-related discomfort and stay ready for life’s adventures. With 21 clinics across the region, scheduling an appointment is easy and no physician referral is needed.
Schedule an appointment or visit AxesPT.com to find your nearest clinic and get expert help today.
