Summer is road trip season. Whether you're headed to the beach, the mountains, or just visiting family out of town, hours spent behind the wheel (or in the passenger seat) can do a number on your spine.
You might not feel it right away, but that nagging back stiffness, hip discomfort, or even neck pain after a long drive? That’s your body’s way of telling you it needs some help.
At Highland Spine and Sport, we help active individuals—and road warriors—bounce back from travel-related tension and prevent long-term pain.
🚗 Why Road Trips Can Hurt Your Back
- Prolonged Sitting = Spinal Compression
When you sit for hours, especially with poor posture or limited lumbar support, your spine absorbs pressure unevenly. Over time, this compresses your discs and tightens muscles. - Poor Posture and Slouching
Whether you're driving or riding shotgun, your hips roll forward and your shoulders slump. This creates a chain reaction of stress from your low back up through your mid-back and neck. - Lack of Movement and Circulation
Sitting too long decreases blood flow and causes muscles to stiffen, especially in the hips, hamstrings, and lower back. That stiffness is your body telling you it’s not designed to stay still for that long. - Twisting to Reach or Load the Car
Loading the trunk, reaching for snacks in the backseat, or awkwardly turning to look at traffic—all of these repetitive movements can irritate joints or soft tissue, especially when done on a fatigued spine.
✅ How to Prevent and Fix Road Trip-Related Back Pain
- Plan Movement Breaks Every 1–2 Hours
Stop, get out, and walk or stretch for at least 5 minutes. Your spine loves motion. Even light mobility work can decompress your joints and reset your posture. - Use a Lumbar Support or Towel Roll
Placing a small rolled towel behind your lower back helps maintain the natural curve of your spine and reduces the urge to slouch. - Adjust Your Seat Before You Leave
Sit up straight, bring the seat closer to the wheel, and make sure your hips are slightly higher than your knees. This supports a neutral pelvic position and reduces stress on your back. - Pack Smart and Lift Mindfully
Bend at the knees (not your back), keep the load close to your body, and avoid twisting while lifting or unloading luggage. - Hydrate and Move Post-Trip
After you arrive, go for a brisk walk or do a few dynamic stretches to re-activate your glutes, hamstrings, and core. Movement helps flush out inflammation and improves circulation. - Get Checked by a Chiropractor
If you’ve returned from a trip feeling stiff, sore, or imbalanced—don’t wait for it to get worse. A chiropractic assessment can identify restricted joints, muscle and tightness issues caused by long travel.
🏔️ Feel Better, Move Better, Travel Better
At Highland Spine and Sport, we don’t just crack backs—we create personalized treatment plans to help you recover faster and prevent future problems. Whether it’s adjusting misalignments, releasing tight soft tissue, or building a stronger core, our approach is tailored to your goals.
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