Summer’s here, and that means road trips, weekend getaways, and long flights are officially in full swing. As exciting as travel can be, it can also take a toll on your body, especially your spine.

If you’re dealing with back pain from a recent car accident or personal injury, travel can make things worse if you’re not careful. And even if you’re pain-free now, hours of sitting in a car or cramped airplane seat can leave you stiff, sore, and out of alignment.

Here are a few ways you can protect your back while traveling, and actually enjoy your vacation without bringing pain along for the ride.

Whether you’re the driver or passenger, sitting for too long in one position puts pressure on your lower back and tightens up your muscles. Try to stop every 1–2 hours, get out of the car, and take a short walk. Stretch your legs, roll your shoulders, and give your body a reset.

Heavy luggage, awkward lifting, and overstuffed backpacks can strain your shoulders and lower back. Use a rolling suitcase whenever possible and avoid carrying everything on one shoulder. When flying, lift bags carefully: bend at the knees, not the waist.

Start your trip with a few easy stretches for your neck, back, and hamstrings. These areas tend to tighten during travel. A few minutes before and after your trip can help prevent stiffness and soreness from setting in.

Car seats and airplane seats are not made with your spine in mind. Use a small pillow, rolled-up sweatshirt, or lumbar roll to support your lower back and maintain good posture. Your back will thank you.

If you’ve recently been injured or are recovering from a car accident, a pre-trip adjustment can help align your spine and loosen tight areas before you hit the road. If you feel sore after you return, don’t wait; getting checked out can prevent a minor flare-up from turning into a bigger issue.

At All Health Chiropractic, aka Injury Doc Ohio, we help people every day who are recovering from car accidents and personal injuries, and we know how easily travel can throw your body off balance.

If you’re planning a trip this summer and want to make sure your spine is in top shape before or after your travels, we’re here for you. Book your adjustment, ask us questions, and let’s keep you moving pain-free all season long.