Long drives, flights, and heavy luggage are some of the most common reasons we see patients come home from a trip feeling worse than when they left. The good news is that a few simple physical therapy tips for travel can help you stay comfortable and lower your risk of injury, whether you’re heading out on a summer vacation, a fall weekend getaway, or a holiday visit with family.
Sitting or standing in one position for hours, plus lifting and twisting with heavy bags, puts real stress on your back, neck, hips, and knees. In more severe cases, long periods without moving can contribute to blood clots, including pulmonary embolism. Below, our board-certified physical therapists share the habits they recommend most often to patients before a trip.
Please keep in mind that this is general information, not a personal treatment plan. If you have an existing injury, a history of blood clots, or another health condition, talk with your physician and physical therapist before you travel.
Our Top Physical Therapy Tips for Travel
The most helpful physical therapy tips for travel come down to three habits: support your posture, protect your back when lifting, and keep your body moving.
Keep Good Posture in the Car or on the Plane
Whenever you’re sitting in a car or on a plane, try to avoid slouching or looking down for a prolonged period of time. Instead, sit tall while lifting your chest and relaxing your shoulders. Also, make sure your seat is in a position that supports your back and neck.
A small pillow or rolled-up jacket behind your lower back can help support its natural curve, and a travel pillow can keep your head from dropping forward if you doze off. Try to hold your phone or tablet closer to eye level rather than in your lap. If slouching has become an everyday habit, physical therapy for bad posture can help you build the strength and awareness to sit well at home and on the road.
Pack Light and Lift Smart
It’s normal to want to pack all your favorite items for a long-awaited trip, but traveling light can really help prevent injuries. Lifting and carrying heavy luggage often involves awkward twisting movements, which can easily lead to knee and back pain. To avoid overpacking, make a list to help you decide which items are truly necessary.
When you do need to lift a bag, a few habits make a big difference:
- Bend at your hips and knees instead of rounding your back.
- Keep the bag close to your body as you lift.
- Turn with your feet rather than twisting at your waist.
- Choose rolling luggage, split heavy items between two bags, and ask for help with overhead bins.
Take Breaks and Keep Moving
Sitting in one position for an extended period does more harm than good to your body. According to the CDC, travel lasting longer than four hours, whether by car, plane, bus, or train, can raise your risk of blood clots. On a road trip, plan regular stops every couple of hours to stretch your legs and back. If you’re flying, walk the aisle a few times when it’s safe to do so.
When you can’t get up, simple seated movements help keep blood flowing:
- Raise and lower your heels while keeping your toes on the floor.
- Raise and lower your toes while keeping your heels on the floor.
- Tighten and release your calf and thigh muscles.
- Roll your shoulders and gently turn your head side to side.
Loose, comfortable clothing helps too. If you’re at higher risk for clots, ask your doctor whether compression stockings are a good idea for you.
Stretch Gently Before and After Your Trip
A few minutes of gentle movement before you leave and once you arrive can ease the stiffness that builds up from hours of sitting. A short walk and easy hip flexor, hamstring, and chest stretches are good places to start. Keep stretches comfortable and stop if anything causes sharp pain.
Signs of a Blood Clot After Travel: DVT and PE Symptoms
Deep Vein Thrombosis (DVT) and Pulmonary Embolism (PE) are severe medical conditions that can occur while traveling. Even though developing these conditions is rare, it’s still important that you recognize the signs so you can receive medical help quickly.
DVT: This is most commonly developed in the lower leg. Although it might feel like a cramp at first, if the pain persists and you experience swelling or redness, contact medical professionals immediately.
PE: You might experience symptoms such as difficulty breathing, chest discomfort, or even coughing up blood. Again, if you notice any of these, contact medical professionals right away.
How Physical Therapy Helps Back and Neck Pain From Traveling
Whether you have an existing injury that’s getting in the way of enjoying your trip or you’ve come home with a new one, a physical therapist can help. At CORE 3, our orthopedic physical therapy team builds a one-on-one plan around your specific needs, which may include manual therapy, targeted exercise, and muscle stimulation. Your therapist will monitor your progress and adjust your plan as you recover. And if long hours of sitting tend to flare up pelvic or tailbone discomfort, our pelvic health specialists can help with that, too.
Frequently Asked Questions
How often should I take breaks on a long drive or flight?
A good rule of thumb is to get up and move every two to three hours. On a road trip, plan short stops to walk and stretch. On a plane, walk the aisle when it’s safe and do seated heel and toe raises in between.
What can I do for back pain after a long trip?
Gentle walking and light stretching often help ease stiffness after travel. If your back pain lasts more than a few days, gets worse, or comes with numbness, tingling, or weakness, see your physician or a physical therapist for an evaluation.
Should I see a physical therapist before a big trip?
It’s a smart idea if you’re recovering from an injury or surgery, or if travel tends to trigger back, neck, or joint pain. A physical therapist can give you exercises and strategies tailored to your body so you can travel more comfortably.
Travel Comfortably With Help From CORE 3 Physical Therapy
Travel should be something you enjoy, not something you recover from. These physical therapy tips for travel are a great starting point, and if pain, stiffness, or an old injury keeps getting in the way, our board-certified specialists are here to help you get back to feeling like yourself.
We’d love to help you plan for your next trip or recover from your last one. Reach out to schedule an appointment at the CORE 3 location nearest you:
- Hatfield: 1691 Bethlehem Pike, Hatfield, PA 19440 | 267-308-5330
- East Norriton: 325 W. Germantown Pike, Ste. 105, East Norriton, PA 19403 | 267-534-7614
- Chalfont: 100 Stewart Lane, Ste. 100, Chalfont, PA 18914 | 215-789-6543
- Limerick: 536 North Lewis Rd, Limerick, PA 19468 | 484-938-5403
- Warrington: 865 Easton Rd, Suite 190, Warrington, PA 18976 | 267-748-2081
