Summer is the season of road trips, family vacations, and long-awaited getaways. Whether you're hopping in the car for a weekend lake trip or flying across the country for a beach vacation, extended travel can take a toll on your body—especially your back, neck, hips, and legs.

At Typaldos Physical Therapy in Nixa, MO, we believe travel should be enjoyable—not painful. That’s why we’ve put together this list of expert tips to help you stay comfortable and pain-free during long periods of sitting and travel.

Prepare with Gentle Stretching

Before you even leave the driveway or board the plane, spend five to ten minutes gently stretching. Focus on your lower back, hamstrings, hip flexors, and shoulders. These areas tend to tighten up the most during long travel.

A few simple moves to try:

• Standing hamstring stretch
• Seated spinal twist
• Neck rolls
• Shoulder shrugs and circles

Doing this ahead of time can help you start your trip with looser, more mobile muscles.

Take Breaks to Move

If you're driving, make a point to stop every 1.5 to 2 hours. Use the break to get out, walk around, and do some light stretching. Even a short five-minute walk around a rest area can improve circulation and reduce muscle stiffness.

If you're flying, take advantage of aisle walks and standing breaks when the seatbelt sign is off. Stretch your calves and rotate your ankles while standing near the back of the plane or at your seat.

Support Your Spine

Car and airplane seats aren’t exactly designed for spinal health. Bring along a small lumbar support pillow or roll up a towel and place it behind your lower back to support the natural curve of your spine.

Pro tip: Sit with your hips all the way back and your feet flat on the floor. Crossing your legs or slouching may feel comfortable in the moment, but it can lead to discomfort and poor posture later.

Stay Hydrated

Long travel times—especially flights—can dehydrate your body. Muscles and joints need proper hydration to function well. Drink water consistently throughout your journey and try to limit caffeine and alcohol, which can increase dehydration and tension.

Keep Blood Flowing

Sitting for long periods can reduce blood flow, especially to the legs. This can lead to stiffness, swelling, or even an increased risk of blood clots. Pump your ankles regularly, flex and extend your knees, and shift your weight side to side in your seat. Compression socks can also help improve circulation during travel.

Travel Without the Aches

Don’t let stiffness or pain put a damper on your summer plans. A little preparation can go a long way in keeping your body moving and pain-free during long trips.

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Need help getting your body ready for travel? Schedule an appointment with Typaldos Physical Therapy in Nixa today! Call us at 417-725-5774 to get started.

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