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Travel Comfortably: Chiropractic Tips for Your Summer Vacation

Summer vacation season is here, and for many of us, that means embarking on long journeys by car, plane, or train. While traveling can be exciting, it can also lead to discomfort and pain if your body isn’t adequately prepared. Here are some chiropractic tips to help you stay comfortable and pain-free during your summer travels.

1. Prepare with a Chiropractic Check-Up

Before you set off on your journey, schedule a chiropractic check-up. A chiropractor can assess your spine and joints, making any necessary adjustments to ensure your body is in optimal condition for travel. Addressing any pre-existing issues can help prevent pain and discomfort during your trip.

2. Maintain Good Posture

Proper posture is crucial when traveling for long periods. Here’s how to maintain good posture in different modes of transportation:

  • In the Car: Adjust your seat so that your back is fully supported. Your knees should be at the same level or slightly higher than your hips. Use a small pillow or lumbar roll to support the natural curve of your lower back. Keep your shoulders relaxed and both hands on the steering wheel at the 9 and 3 o'clock positions.

  • On the Plane or Train: Choose a seat with good back support, and use a neck pillow to maintain the natural curve of your cervical spine. Keep your feet flat on the floor and avoid crossing your legs, which can strain your back and hips.

3. Take Frequent Breaks

Sitting in one position for too long can lead to stiffness and pain. Aim to move around every 30 to 60 minutes:

  • In the Car: Take regular breaks to get out, stretch, and walk around. This helps improve circulation and reduces muscle tension.

  • On the Plane or Train: Stand up and walk the aisles periodically. Stretch your legs and perform simple exercises like calf raises and ankle rolls to keep your blood flowing.

4. Pack Light and Smart

Heavy luggage can strain your back and shoulders. Pack only what you need and use luggage with wheels to minimize lifting. When lifting your bag, bend at your knees and use your leg muscles, not your back, to lift.

5. Stay Hydrated

Dehydration can cause muscle cramps and joint stiffness. Drink plenty of water before and during your trip to keep your body hydrated. Avoid excessive caffeine and alcohol, as they can dehydrate you.

6. Stretch Regularly

Stretching helps keep your muscles flexible and reduces tension. Here are some simple stretches you can do while traveling:

  • Neck Stretch: Slowly tilt your head to each side, bringing your ear towards your shoulder. Hold for 15-30 seconds on each side.

  • Shoulder Rolls: Roll your shoulders forward and backward in a circular motion to release tension.

  • Seated Forward Bend: While sitting, bend forward at the hips and reach for your toes. Hold for 15-30 seconds to stretch your lower back and hamstrings.

7. Use Proper Support

Supporting your spine and joints can prevent pain and discomfort:

  • Back Support: Use a lumbar roll or small pillow to support your lower back.

  • Foot Rest: If your feet don’t comfortably reach the floor, use a footrest to keep your knees at a 90-degree angle.

8. Consider Compression Socks

Compression socks can improve circulation and reduce swelling in your legs, especially on long flights or car rides. They are particularly helpful if you are prone to varicose veins or leg swelling.


Traveling doesn’t have to be uncomfortable or painful. By following these chiropractic tips, you can ensure a more comfortable and enjoyable journey, whether you’re traveling by car, plane, or train. Prepare your body with a chiropractic check-up, maintain good posture, take frequent breaks, and stay hydrated to keep discomfort at bay. Safe travels and happy summer vacation!

For personalized advice and adjustments before your trip, schedule a visit with our chiropractic office today. Enjoy your travels pain-free!

Warmest regards,

Dr. Scott and the BIB Team

Text or call to get scheduled: 360-718-2346

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