The Physical Therapist’s Guide to a Pain-Free Road Trip
By: Kelsie Mazur, DPT
Summer is the perfect time to hit the road: windows down, snacks packed, playlist queued up. Whether you're heading for a beach weekend or a national park adventure, road trips are full of promise… until your body starts to ache.
Hours of sitting in one position can lead to stiff hips, tight backs, achy necks, and the lovely numb-booty feeling we know too well. But with a little planning and a few PT-approved strategies, you can stay comfortable and pain-free all the way to your destination. This week's blog I dive into some strategies I like to give my road warriors, whether it’s a long work commute or you’re hitting the road for vacation.
Here’s how to keep your body happy behind the wheel!
Set Yourself Up for Success (Before You Even Start the Car)
Most cars and their seats aren’t exactly ergonomic masterpieces, but a few small tweaks can make a big difference. Start by sitting all the way back in your seat so your hips are fully supported. Adjust your seat tilt so your knees are slightly lower than your hips, which helps reduce pressure on your lower back. If your car doesn’t offer much lumbar support, roll up a small towel and place it behind your lower spine for a DIY cushion. Make sure your shoulders stay relaxed and your head is resting against the headrest: aligned with the center of your skull, not jutting forward. A few minutes of adjusting before you set off can save you hours of discomfort later on.
Move Often, Even When You Don't Feel Like You Need To
One of the most important things you can do during a long drive? Purposefully move when you're getting gas, at a rest stop, or stopping for food! These movement “snacks” give your joints and muscles a much-needed reset and help prevent that stiff, sluggish feeling that sets in after too long in one position.
When you stop, try this mini routine:
Walk for a few minutes to get your blood flowing.
Do 3x10 bodyweight squats or gentle lunges.
Use a theraband around your ankles to do some band walks
Those hip flexors are tight from sitting for long periods of time!
Neck rolls and side stretches to ease shoulder and neck tension.
Seated figure-4 stretch
Cross one ankle over your opposite knee, then lean forward to open up tight hips.
Band pull aparts
Across the chest to work those middle traps and decrease tension/stiffness in your upper back.
You don’t need to do a full workout, just enough to wake your body up and remind it that you’re allowed to move. You don’t have to bust out a yoga mat at a rest stop to give your muscles some love. A few simple stretches can go a long way, and they won’t earn you any strange looks from fellow travelers.
Pack Like a PT
A few smart additions to your travel kit can make all the difference. Here’s what I recommend:
A lumbar roll or rolled-up towel for lower back support
Compression socks (especially helpful for long-haul drives)
A small massage ball or peanut roller for mid-trip release
Your trusty ol’ foam roll
Theraband to get your middle back firing and feeling less stiff
These simple tools can help prevent soreness, improve circulation, and keep you feeling fresh when you arrive.
Road trips are meant to be fun, staying pain-free makes the experience even better! With a few posture tweaks and regular movement breaks, you can protect your body from the strain of long drives and actually enjoy the journey. And hey, if you're still feeling stiff when you reach your destination, you know where to find me.
Let’s chat. Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.