Tips for Back Care while Travelling

Over the past two years many of us have put holiday plans on hold. With borders finally open interstate and overseas, now is the time to plan your next adventure. Here are some great tips on how to care for your spine and still enjoy your holiday.


  • If you’re going on a long road trip, remember to take a break every 1-2 hours and stretch those legs
  • Try using a rolled up towel between your lower back and alternate with your shoulders. This will help support your back when sitting for extended periods of time
  • Drink plenty of fluids
  • Take your pillow. They are light and don’t take up too much space.
  • Be sure to sit upright in your seat, making sure your tailbone is back in the seat. Make sure too that your head and shoulders are supported while you drive.


  • Take the aisle seat, as this allows you to stretch regularly and move around the plane.
  • Use a rolled towel or small cushion to support your lower back and help maintain the natural curve of your spine. We have small travel pillows which would be great for this! Ask us and check them out.
  • Regularly roll your ankles and point and flex your feet.
  • Stretch every 1-2 hours and always stretch after a sleep.
  • Drink plenty of fluids
  • When travelling to a different time zone, set your watch to the time zone you are travelling to. Eat, drink and try to sleep with this time during the flight, as it will help your body adjust and minimise jetlag.


  • Avoid stomach sleeping.  Sleep on your back or side as much as possible
  • If the bed is saggy, put the mattress on the floor
  • Sleep with the fan instead of the air conditioner, to avoid cold blasts of air on your back and neck.
  • Use of soft towel under your side to compensate for dips in your mattress
  • Always stretch after sleeping
  • Stay well hydrated

If you are feeling a little stiff after your holiday, consider seeing a chiropractor. Many patients report  improved sleep, great pain relief and better range of motion when receiving chiropractic care.

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