Between the cramped airplane seats, marathon road trips, and heroic efforts to wrestle luggage into overhead bins, travel can feel like a sport—one your spine didn’t sign up for. I love exploring new places just as much as the next Minnesotan, but I’d rather collect postcards than knots in my neck. Here’s how I keep my own back happy on the go (and how you can, too):

Pack Light—But Smart

I aim for the “one-arm test.” If I can’t lift my carry-on with one hand comfortably, I unpack and rethink what’s truly essential. Even distribution matters, so a well-balanced backpack or a suitcase with smooth-rolling wheels saves your shoulders and lower spine from lopsided strain.

Move Every 30–45 Minutes

Whether I’m cruising down I-94 or squished into seat 14C, I set a reminder on my phone: stand, stretch, and walk the aisle or rest stop. A quick lap pumps fresh blood to stiff muscles and re-hydrates your spinal discs—two minutes well spent.

Support Your Natural Curves

Airline cushions are basically styrofoam wrapped in fabric. I fold a sweater or small travel pillow behind my lower back to keep a healthy lumbar curve. For road trips, I adjust my seat so my hips sit slightly higher than my knees; that angle takes pressure off the lower spine.

Hydrate Like It’s Your Job

Dry airplane cabins and road-trip coffee runs dehydrate tissues fast. I carry a refillable bottle and aim to sip eight ounces every hour. Well-hydrated discs act like cushy shock absorbers, and hydrated muscles cramp less when you finally stretch out in that hotel bed.

Stretch the “Travel Trio”

Before boarding—or whenever you stop for gas—I run through three moves:

• Neck rolls (slow circles, 5 each direction)

• Standing back extensions  (leaning backwards for 1-2 seconds, 10 reps)

• Figure-four stretch (cross one ankle over the opposite knee, hinge forward, 30 seconds each side)

  
  

These target the spots that tighten fastest on the road: neck, low back, and hips.

Ready to make pain-free travel your new normal? Book a Free Consultation and I’ll show you how a few customized tweaks can keep you moving smoothly—whether your next adventure is up the North Shore or across the Atlantic.