Necessity inspired me to create this 3-move sequence of mobility drills for travel. I drove almost 3,000 miles on a recent summer vacation to visit family in Ohio and Michigan.
My chronic back pain flared up early in the trip. And my wife dealt with a brief bout of sciatica after 12+ hours in the car on the drive home.
There’s no doubt travel is hard on the body.
This simple 3-movement sequence is designed to mitigate the downsides of travel. Plus, check out the 4 bonus tips at the end to make your travels even more comfortable.
1) Lumbar Extensions
Perform these lying (shown above) or standing. Aim for 10 repetitions. This exercise is ideal for travel because it requires no equipment.
This movement extends the spine, offsetting the prolonged lumbar flexion that is characteristic of slouched sitting.
This exercise is arguably the greatest exercise for low back pain.
And it’s the foundational movement in the best-selling Treat Your Own Back book.
2) Chin Tucks
Also known as cervical retraction, this move extends the lower cervical spine and flexes the upper cervical spine – opposite the “forward head posture” we adopt during long trips.
Chin tucks mobilize joints and muscles that become stiff from travel, computer use and Block Blast!
This is a proven treatment for cervical radiculopathy (a pinched nerve in the neck). It’s also the most commonly prescribed McKenzie exercise for neck pain.
Aim for 10-15 reps every 2 hours of travel or desk work.
For more on this type of exercise, check out Treat Your Own Neck.
3) Open Books
The 1st of the 3 mobility drills for travel targeted the lumbar spine (and hips). Exercise 2 mobilized the neck. Now it’s time for the thoracic spine and ribcage.
The open book exercise extends and rotates the thoracic spine. It’s a stellar mobility drill for travelers, golfers and desk workers.
On your next trip, spend a few minutes on open books at the hotel, VRBO or grandma’s house.
Bonus Tips
In addition to doing effective mobility drills for travel, consider these 4 strategies to make your travels even better for your body.
1. Walk
Take a stroll before, during, or after long travel to get blood flowing to your muscles and alleviate stiffness.
2. Deadlift
Consider implementing deadlifts well before long trips. Regarded by some as the best back pain exercise, deadlifts strengthen a host of spinal muscles. And a strong spine is an injury-resistant one.
3. Sit Right
Two key strategies to sit with less pain: First, utilize lumbar support to maintain lumbar lordosis. You can use a folded towel, the chair’s built-in support, or a McKenzie lumbar roll.
Second, take breaks or change positions often to reduce prolonged postural stress on your tissues.
4. Percussion Therapy
Can’t book a massage on your trip? Consider bringing along a massage gun for on-the-go pain relief to ease tight, sore muscles.
Personally, I use the Hypervolt massage gun in my clinic. And it’s my PT clients’ favorite treatment because it feels so relaxing for their tight muscles.
For more on the science behind this popular modality, check outDo Massage Guns Even Work? (The Science of Percussion Therapy)
Wrapping Up
Travel takes a physical toll. Use the strategies described here to lessen the toll.
Then “pay yourself back” with healthy habits like regular exercise, high quality sleep, social connection, and solid nutrition.
And for more evidence-based rehab and recovery insights, join the free Facts & Physio Newsletter. Plus, get The Recovery Checklist when you sign up.
