During all the excitement that comes with traveling adventures, it’s important to care for your body. There’s nothing like neck pain or low back pain to put a damper on a fun trip, or to create a difficult distraction while traveling for work.

As a physical therapist, I often hear from patients that they want to be able to complete long road trips or airline travel without hurting. At Therapeutic Associates in Boise, we regularly see people who come in seeking care for pain that started during or after a long drive to Seattle or Portland, or a long flight across the country or to international destinations.  Not only do they report pain in the back, neck, hips & glutes, but often just feel stiff & achy all over. 

Utilizing proven physical therapy methods, our PT’s work with patients to reduce pain & improve function, creating customized care plans based on each person’s unique story & goals. Additionally, we are passionate about educating patients & providing self-help methods so that recurrences are less likely. When it comes to long-distance travel, these are the top 5 tips I recommend to my patients AND that I use myself.

Take breaks to walk every 1-2 hours. 

Whether you are on a plane or on the road, taking a walk for even a minute every 1-2 hours can help your body.  Sitting for prolonged periods is not good for the body. A good way to think about it is “sitting is the new smoking”! On a road trip you may be tempted to just power through to your destination. You might get there earlier without breaks, but at what expense? You will arrive more refreshed, less achy & pain-free by simply adding a few quick stops along the way. Even pulling over to walk around the car 2-3 times can help. On a plane, walking the aisle every 1-2 hours on long flights is a great idea. 

Walk during layovers in the airport.

Make good use of your time & get some exercise in during layovers & when waiting for your flight by walking around the terminal. To get more steps in, avoid the “people-mover” escalators & moving walkways. Instead use the stairs & walk on your own parallel to the moving walkways.

Seated exercises.

In between walking sessions, you can get exercise in even while sitting.  Starting at your feet, tighten your toes & arches without moving, & hold for 3-5 seconds. Next tighten your calf muscles, then your thighs, then your glutes. Repeat 5-10 times every hour. For some movement, try pumping your ankles, straightening & bending your knees, & do neck and shoulder rolls. Aim for 10 repetitions of each move every hour.  For Jedi-level traveler muscle work, engage your pelvic floor (Kegels). Imagine holding in your bladder at about 10-20% effort, & hold for 1-2 seconds, then relax for 5 seconds.  Repeat Kegels every hour.  

Wear compression socks.

Compression socks are a great way to combat swelling in the legs from long periods sitting, & as a result may help you feel better at the end of the trip. I use them whenever I fly more than 3 hours, & many of the pilots I treat tell me they use them for their long flights as well.  The compression of the socks may help the lymphatic system return more fluid toward the heart. There is also evidence they may reduce the risk of Deep Vein Thrombosis (DVT) or blood clots in the legs. 

Hydrate & fuel your body.

Travel food isn’t known for including the healthiest choices. Reach for fresh fruits & vegetables whenever that option is present. Remember to stay hydrated during your trip to keep your body fresh. This means cutting back or eliminating the alcoholic drinks on flights too. Many people will either consciously or subconsciously limit their fluid intake to reduce their trips to the bathroom, & this could be a sign of a pelvic floor muscle dysfunction (a condition that many of our Therapeutic Associates Physical Therapy clinics can help treat!).

Remember that if you’re suffering with neck or back pain or are having other aches & pains & you are limiting your activities in life (including travel) due to how your body is feeling, there is a physical therapist who can help you!

For more information, feel free to email Matt or check out his website.