Nearly everyone I know loves to travel but hates the effects of long car or plane rides, hauling heavy luggage, and sleeping on unfamiliar pillows and mattresses. Sometimes these travel unknowns can be very anxiety-inducing, especially when the effects leave you with neck or back pain that takes days to recover from. Whether you’re vacationing or traveling for work, I’ve got you covered with some easy techniques, organized by body part to keep you feeling great no matter where you are.

Head and neck

Travel-related neck pain and headaches are quite common and can be annoying or downright debilitating. Sleeping in a car or on a plane with your neck in an awkward position, holding stress and tension, or sleeping on crummy hotel pillows are all culprits. Here’s what you can do to combat head and neck pain while traveling.

Use a neck pillow. Neck cradle pillows or dogbone pillows offer great support while taking up little of your precious packing space, especially if flying. There are even inflatable versions to save even more space. These little guys can make a big difference when it comes to sleeping while sitting up. They support your neck so it is much less likely to get in an awkward position while trying to catch some zzz’s. 

Bring your own pillow. Like me, those of you with neck issues probably have a closet full of reject pillows from your quest for the perfect one. But once you find the one that works best for you, it’s like magic! For me, this is The Groove Pillow. I’m not exaggerating when I say it is life-changing.

Finding that perfect pillow is amazing until you find yourself without it and are forced to remember the horrors of flimsy hotel pillows. The solution? Travel with your pillow! Especially if traveling by car, it’s super easy to toss your pillow in the trunk on top of your other luggage. If you’re flying, you can still bring your pillow. Opt to check your bag so you can bring a bigger suitcase that fits your pillow. And yes, I’ve done this before too, and did not regret it. Bonus: The Groove Pillow is super light so it won’t catapult you over the 50-pound checked bag limit like some dense memory foam pillows.

Want to try The Groove Pillow? Get one here and use code P-EMPOWER for 10% off. 

Practice exercises to help your neck stay loose. Despite your best efforts, sometimes your neck just feels tight and tense while traveling. Whether it’s from stress, tension, or awkward positioning, having a way to loosen up your neck will really come in handy. Some of my favorite neck stretches to kick pain, tension, and headaches to the curb are through suboccipital release (all you need is two lacrosse or tennis balls) and the neck rotation SNAG (aka the towel stretch). 

Mid and low back

Right up there with neck pain and headaches is mid and low back pain from travel. This is usually caused by prolonged sitting in uncomfortable or unsupportive chairs. Bucket seats in cars are pretty unsupportive because you sink into them like a recliner. It may be comfortable at first but for longer travel, it’s no good. And we all know traditional airplane seats are far from the epitome of comfort. Here are some easy ways to show your back some love on your next trip.

Use a lumbar roll. This is my favorite thing to recommend to clients who sit or travel a lot. I have one in my own car and it’s a lifesaver for road trips! If you read my last blog post, you know that having solid lumbar support is super important and helps keep your posture top-notch. Because of this, supporting your low back can also improve neck pain and tension.

That’s because you naturally have an extension curve in the lower part of your spine called the lumbar lordosis and it needs to be supported. Bucket seats and unsupportive chairs do not offer lumbar support and your back can get cranky after an extended period of time. Supporting the low back is an awesome way to prevent soreness as well as numbness and tingling that can travel down the legs in more severe cases. 

This is where the lumbar roll comes in! It’s a small, cylindrical pillow that you place right at your low back and it helps support your spine in an upright posture. It’s compact and easy to travel with. This is my #1 must-have before your next road trip or plane ride. 

Walk it out. Just like I mentioned in my last blog about working from home without feeling wrecked, it’s important to get up and move. The best posture is one that is always changing…motion is lotion! 

Walking helps get the spine in a different position than it is while sitting. Sitting promotes flexion, or forward bending of the spine while standing and walking promote extension or backward bending of the spine. Too much flexion and not enough extension can leave you feeling sore and achy. By using a lumbar roll and walking around, you promote spinal extension while getting the blood pumping.

If you’re flying, you’re going to have a good amount of walking opportunities as you navigate the airport. To get in some extra steps, walk the terminals during layovers and walk up and down the aisles of the plane, especially during long flights. 

If you’re driving, plan stops along your route. Take advantage of gas and bathroom breaks. Walk around the parking lot or rest stop, or even march in place outside your car. If your back tends to bother you, I recommend stopping every 1.5-2 hours. If you can go longer then it’s still a good idea to get out and move around every 3-4 hours.

Practice exercises to help your back loosen up. Even if you have good support and are walking, sometimes your back needs a little extra TLC while traveling. One of my favorite mid and low-back stretches that’s easy to do while traveling is the open book. This can be performed on a bed or couch if you don’t want to lie on the floor. The second one I recommend is cat cow or down-dog/up-dog. This is best performed on a firm surface like the floor, so if you’re traveling, feel free to put a bath towel down between you and the ground. 

Knees

Travel typically means more walking than what you’d do at home. Hiking, sightseeing, or navigating a big conference hall can lead to more steps, which is great for burning calories but can be problematic for people with knee pain. Here’s what you can do to keep your knees feeling good.

Choose your footwear wisely. Ditch the cheap flip-flops or tight dress shoes and opt for a shoe with some cushion to support your feet and legs for a full day of walking. A sneaker or walking shoe is a great choice, but there are also some great sandals on the market too. I personally love Archie’s flip-flops, Chaco and Vionix. (Use code EMPOWER for a discount on Archie’s online orders.)

Elevate your legs. Walking a lot during the day, especially if it’s hot outside can cause a bit of swelling in the legs. This swelling can sometimes aggravate your knees, especially if they were bothering you before your trip. At night, elevate your knees higher than your heart for 10-15 minutes and let gravity work its magic. Sometimes swelling can be “invisible,” so even if your legs don’t visibly look swollen this is a good strategy to try. Bonus: You can throw some ice packs on your knees while your legs are elevated.

Train for your trip. Does your trip involve hiking, exploring new areas on foot, or walking through museums, amusement parks, or festivals? Consider this big increase in walking as a “race” to train for! This is especially helpful if you don’t currently walk much or average less than 6,000-7,000 steps per day.

To train for your trip, add in some walks during the week. Starting 4-6 weeks before you leave, go on two 15-30 minute walks per week. Start closer to 15 minutes and work up to 30 minutes over the course of those 4-6 weeks. Be sure to save the last week before you travel for shorter walks, doing two 15-20 minute walks so you’re fresh for your trip. This will prepare your legs and feet so the sudden increase in walking doesn’t leave you feeling wrecked.

General

Here are a few tips to feel good overall while you travel. Traveling typically knocks you off your typical routine, so we want to keep some consistency to combat the negative effects of traveling.

Stay hydrated. It is easy to get dehydrated while traveling. Air travel especially can be dehydrating, plus sometimes people drink less so they have to pee less. Take those bathroom breaks as an opportunity to move around and stretch. 

Dehydration can lead to headaches, nausea, low energy, and generally feeling blah. No one has time for that while vacationing or attending a work conference! Take a water bottle with you and be sure to fill it up multiple times per day. 

Keep one nutrition habit consistent. Traveling and eating different foods can lead to stomach issues and digestive distress…no fun. My recommendation is to keep one nutrition habit the same while still allowing flexibility or indulgences in other areas. There are many ways this could look. 

If at home you don’t eat dairy, then don’t eat dairy while you travel. If at home you limit gluten, then don’t eat gluten while you travel. If at home you have a protein shake every day, take protein shake packs with you and have one every day while you travel. If you do intermittent fasting at home, keep the same fasting schedule while you travel. This one element of consistency in your nutrition can really go a long way to keep your tummy feeling good.

Play hard, rest hard. This is especially the case if you have a busy schedule while traveling. Whether you have a big work conference or lots of hiking and exploring planned for your trip, you are likely expending extra energy each day you’re away from home. 

Take inventory of everything you have coming up and be sure to plan some rest and recovery time. Big conference during the day? Make a pact with yourself that you’ll be back in your hotel room by 8 to decompress and get to bed at a reasonable time. Lots of hiking and exploring? Be sure to get a good 7-8 hours of sleep each night and maybe plan a day of rest and relaxation in the middle of your trip. This will help you feel rejuvenated and less exhausted when you get home.

I hope you found these tips helpful so you can enjoy that vacation or kill it at that work conference. Need a more personalized plan for your next trip to prevent injury or stiffness? Let’s chat.