Stretching Smarter: Dr. Zach’s Guide to Traveling with Less Pain
Traveling with the family? So are we. My wife and I just welcomed our fourth child on February 12th, and let’s just say we know what it’s like to juggle cramped flights, roadside diaper changes, and kids asking, “Are we there yet?” before you even reach the highway. It’s a lot. And if you’ve ever gotten out of the car or off a plane feeling like your spine aged ten years, you’re not alone.
Lower back pain and neck tension are two of the most common complaints I hear post-holiday. But the fix isn’t complicated; it’s about doing a few smart stretches that target the right muscles at the right time.
1. The Proposal Stretch: Open Up the Hips
If you’ve been sitting for hours, your hip flexors are likely screaming. The Proposal Stretch—aptly named because it looks like you’re down on one knee—helps lengthen the hip flexors and release tension from the psoas muscle. Gently push your glutes forward to feel the stretch across the front of your hip. Hold for 30-60 seconds on both sides.
2. Glute Targeting Stretch: For That Deep, Nagging Ache
That dull ache that shoots from your lower back or glute down your leg? Often, it’s tightness in different parts of the glute. Sit and cross one leg over the other. If you feel tightness on the side, lean toward your ankle. More central? Lean toward the knee. Do this at every rest stop—or after every in-flight movie.
3. Neck Pain Relief: Head Tilts That Actually Work
Long flights and tense shoulders from hauling bags (and toddlers) can create all sorts of neck pain. Try this: Grab your seat with one hand to anchor the shoulder, then gently tilt your head to the opposite side. Adjust your angle based on where the tension hits—upper neck, traps, or directly down the spine.
4. Bring a Back Support Pillow
One of the easiest wins? Slide a small pillow or rolled-up hoodie behind your lower back. It helps keep your spine’s natural curve from collapsing, especially on long drives or flights. Simple but game-changing.
Stay Moving and Stay Hydrated
Movement breaks matter. So does water. Stretch every 1-2 hours, drink plenty of fluids, and you’ll arrive feeling more like yourself and less like a stiff board.
Need Help Before or After Your Next Trip?
Book a visit with True North Chiropractic and Wellness and keep your spine in travel-ready shape.
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