✈️ Summer Travel Tips for a Healthy Spine 🌞

Got fun summer plans ahead? Maybe you're taking a road trip with the family, flying across the country to visit loved ones, or heading overseas for a long-awaited international adventure.

No matter where you're going, chances are you’ll be sitting for longer periods of time—and that can put a lot of pressure on your spine. Long hours in the car or cramped airplane seats can lead to back stiffness, neck tightness, and even post-trip pain.

Here are 3 posture tips to help protect your spine and stay comfortable no matter how you travel:

1. Support Your Lower Back (Lumbar Support)

What to do:

• Use a small pillow, rolled-up towel, or lumbar cushion behind your lower back while sitting.

• Position it right above your belt line, not in the middle of your back.

Why it helps:
Maintaining the natural curve of your lumbar spine helps reduce compression and stiffness. It encourages upright posture and decreases strain on discs and joints—especially during long drives or flights.

2. Neck and Shoulder Positioning

What to do:

• Keep your head aligned over your shoulders (avoid craning forward to look at your phone).

• Use a neck pillow or a rolled-up scarf during flights to keep your head supported.

• Take breaks to gently roll your shoulders back and down to reset posture.

Why it helps:
Proper neck and shoulder support helps prevent tension headaches, neck strain, and shoulder fatigue—common complaints after long travel days. It also encourages better breathing mechanics while sitting.

3. Mid-Back Movement and Support

What to do:

• Sit tall with your back against the seat. Engage your core gently and avoid slouching.

• Every 30–60 minutes, do a gentle seated twist or shoulder blade squeeze to get movement through the thoracic spine.

• Use a posture strap or even a jacket rolled behind your mid-back to remind you to sit tall.

Why it helps:
The mid-back (thoracic spine) often stiffens when we’re in the same position too long. Supporting this area and adding gentle motion can relieve upper back tightness and improve circulation while you travel.

We hope you have an incredible summer filled with fun, relaxation, and amazing memories with your family and friends. Our goal is for your body to feel as good as your vacation looks—before, during, and after the trip. 🏖️

If you're planning to head out soon, Book Your Appointment and come in for an adjustment to get your spine prepped and ready. We’re here to help keep your body moving, healthy, and pain-free so you can focus on enjoying every moment.