Traveling, commuting, and long trips, whether short or several hours long, put more strain on our bodies than we realize. Long car or airplane journeys have become part of everyday life, whether for work, vacations, or family visits. However, sitting for long periods, often in suboptimal postures, can lead to tension in the back, neck, shoulders, or hips. These discomforts, while common, can make travel less enjoyable and may persist for several days after arrival.
Your chiropractor can help not only to prevent and relieve these pains but also to adopt better postures and integrate more ergonomic habits during your trips. With personalized advice and a few simple adjustments, it’s possible to travel much more comfortably while protecting the health of your spine.
Why Do Long Journeys Cause Musculoskeletal Pain?
Long journeys, even when planned and well organized, challenge the body more than one might think. During an extended journey, several factors increase stress on the spine and musculoskeletal structures:
- Prolonged Static Posture: Staying seated for long durations reduces muscle activity and increases pressure on the intervertebral discs.
- Inadequate Back Support: Car or airplane seats do not always respect the natural curvature of the spine, which can create tension.
A quick reminder of the three natural curves of the spine that play a crucial role in its function and health:
- Cervical Lordosis: This concave curve at the back is located in the neck region. It supports the weight of the head and protects the nerves that extend from the spinal cord to the rest of the body.
- Thoracic Kyphosis: Situated in the thoracic area, this convex curve helps stabilize the spine and maintain posture by evenly distributing weight while protecting the thoracic organs.
- Lumbar Lordosis: This curve, found in the lower back, is concave at the back. It helps absorb shocks and supports the trunk’s weight, facilitating movements of flexion and extension.
- Decreased Blood Circulation: Immobilization promotes muscle stiffness and limits oxygenation of tissues.
- Vibrations and Micromovements: These continuously engage stabilizing muscles, which fatigue over time.
- Travel-Related Stress and Fatigue: These factors increase muscle tension, especially in the neck and shoulders.
These factors explain the frequency of pain after long trips, and understanding them makes it easier to anticipate discomfort and adopt strategies for more comfortable travel.
Tips for Long Car Trips
1. Properly Adjust the Seat
A good posture starts with a well-adjusted seat:
- The backrest slightly tilted back (about 100 to 110 degrees)
- The pelvis deep in the seat
- Knees at the level of the hips or slightly lower
- The steering wheel at a comfortable distance without stretching the arms
These simple adjustments optimize your posture from the start and contribute to a much more comfortable journey.
2. Maintain Good Lumbar Support
The lower back (lumbar region) should retain its natural curvature. A lumbar cushion or a rolled towel placed behind the lower back can significantly reduce pressure on the spine.
3. Take Regular Breaks
Taking regular breaks during a long journey is essential to reduce bodily fatigue and protect musculoskeletal health. It is recommended to stop every 1 to 2 hours to walk for a few minutes, move the hips and shoulders, or do some gentle stretches. These regular breaks help release muscle tensions, improve blood circulation, and reduce the risk of pain related to long journeys.
4. Avoid Unnecessary Tension
Keep your shoulders relaxed and avoid gripping the steering wheel too tightly. Slightly alternating the position of your hands can also reduce muscle fatigue. Being aware of your posture throughout the trip also helps reduce the accumulation of tension and promotes better driving comfort.
Tips for Air Travel
Air travel presents additional challenges: limited space, rigid seats, and restricted movement.
1. Adopt a Neutral Posture
A neutral posture helps keep the spine well-aligned despite the limited space in the airplane. To optimize your comfort:
- Keep the back well supported against the backrest
- Feet flat on the floor or on a footrest
- Pelvis centered, without slumping
Avoid leaning forward for long periods to reduce tension in the neck and upper back. This posture helps maintain better overall support throughout the flight.
2. Support the Lower Back
Good lumbar support is essential to prevent discomfort during a flight. A small cushion, rolled coat, or travel lumbar support can help maintain proper posture and limit lower back fatigue. It also helps reduce pressure on the vertebral discs during prolonged sitting.
3. Protect the Neck
Neck pain is very common during flights, especially while sleeping. A well-fitted neck pillow supports the head without forcing neck flexion, helping to prevent
4. Move as soon as possible
It is important to stay active as soon as conditions allow to reduce muscle stiffness and promote better circulation. Get up regularly, walk down the aisle when possible, and gently move your shoulders and neck to maintain mobility and reduce discomfort. These simple actions help prevent tension that builds up during prolonged sitting.
Simple Stretches to Do During or After a Long Journey
Certain stretches can help reduce accumulated tension during a long journey, whether by car or by plane. They are easy to incorporate during a break or at the end of the trip.
Neck Stretch: Gently tilt your head from side to side without forcing it, holding the position for 10 seconds on each side.
Shoulder Circles: Make ten slow circles forward and backward to release tension that builds up in the upper back and shoulders.
Lower Back Stretch: While standing, place your hands on your hips and perform a slight backward extension to decrease lower back stiffness. Repeat this exercise 2 to 3 times.
Leg Stretch: Stretch your hamstrings and calves to promote circulation and reduce tension in the lower back. Place your heel on the ground with your toes lifted, keeping the leg straight, and lean forward gently. You should feel the stretch behind your leg. Hold the position for 10 to 15 seconds, then release. Repeat this exercise 5 times on each side.
These simple stretches help your body remain mobile and reduce tension accumulated during the trip. Incorporating them into your breaks facilitates muscle relaxation and improves your travel comfort.
How Chiropractic Care Can Prevent Travel-Related Pain
Chiropractic care not only addresses pain when it occurs, but it also plays a key role in prevention. A chiropractor evaluates posture, joint mobility, muscle balance, and accumulated tension to better understand your overall condition. Chiropractic adjustments can then enhance spinal mobility and help the body better tolerate the stresses imposed by long journeys, whether by car or by plane.
Takeaway
Long trips by car or by plane can take a toll on the spine, but they don’t have to be synonymous with pain. Good posture, regular breaks, and a few simple adjustments can greatly improve comfort during travel.
Taking care of your body before, during, and after journeys can reduce tension and make every trip more enjoyable. Small habits integrated into daily life can make a significant difference in maintaining your comfort, even during the longest travels.
Dr Patrick Gaudreau, chiropractor
Dr Émilie Gaudreau, chiropractor
Sources Consulted on January 8, 2025:
Centre canadien d’hygiène et de sécurité au travail (CCHST). (s.d.). Driving and ergonomics / Conduite et ergonomie. https://www.ccohs.ca/oshanswers/ergonomics/driving.html
Ergotech. (2024, 26 juillet). Mal de dos en voiture : les causes et nos conseils pour en finir. https://www.ergotech.fr/smartblog/48_mal-de-dos-voiture-causes-conseils.html
Automoto‑GP. (2024, 25 octobre). Ergonomie du poste de conduite : ajustements pour un long périple sans fatigue. https://www.automoto-gp.com/ergonomie-du-poste-de-conduite-ajustements-pour-un-long-periple-sans-fatigue/