Whether you’re headed out for a weekend road trip, a long-haul flight, or a multi-stop vacation, travel can take a toll on your body. Long periods of sitting, lifting luggage, disrupted routines, and new physical demands can all lead to soreness, stiffness, or even injury—especially if you’re managing a chronic condition or recovering from injury.
The good news? A little planning and a few simple strategies can help you stay comfortable, mobile, and pain-free while you’re away. Here’s how to keep your body in check from departure to return.
Plan ahead for a smoother trip
Before you leave, talk with your physical therapist about your travel plans—especially if you’re in the middle of a rehab program. Your therapist can tailor upcoming sessions to target high-priority areas and prepare you for changes in movement, activity level, or routine.
They may create a travel-friendly plan with stretches, exercises, or tools like:
- TheraBands or resistance bands for gentle strengthening
- Travel foam rollers or massage balls to release muscle tension
- Lightweight orthotics or braces if you’re managing joint instability
- Trekking poles or foldable canes for balance support on uneven terrain
If your trip will keep you away from regular appointments longer than usual, ask about virtual check-ins or referrals to partner clinics near your destination so you can continue your care uninterrupted.
Minimize stress with mindful breathing
Travel stress isn’t just mental—it can show up physically as muscle tension, shallow breathing, or clenched posture. Diaphragmatic breathing (or belly breathing) can reset your system, calm your nerves, and reduce tightness in your neck, chest, and shoulders.
Try this breathing pattern every couple of hours:
- Inhale slowly through your nose and let your belly rise
- Exhale through your mouth and gently draw your belly in
- Repeat 10 times, focusing on slow, steady breath cycles
This technique helps reduce pressure in the upper chest and encourages relaxation throughout the body—even in a cramped car or busy airport terminal.
Pack light and lift smart
Heavy bags are one of the biggest travel-related injury triggers, especially for the low back and shoulders. Whether you’re lifting overhead bins, hauling suitcases, or shifting backpacks, proper lifting matters.
Tips to protect your body while lifting:
- Pack only what you can safely lift—aim for smaller, lighter bags
- Lift with your legs, not your back: bend your knees and brace your core
- Hold bags close to your center of gravity as you lift or carry
- Avoid twisting when moving luggage—pivot with your hips instead
Also consider using rolling luggage whenever possible, and avoid carrying heavy backpacks that pull your posture forward or cause shoulder compression.
Prepare your body for extra movement
Travel usually means more steps, longer walking distances, or new activities. Whether you’re exploring a city, hiking, or navigating a theme park, increasing your movement ahead of time can help prevent fatigue and soreness during the trip.
Try adding these into your weekly routine before travel:
- A daily 10–20 minute walk
- Low-impact cardio like cycling or swimming
- Light resistance training to strengthen the legs, core, and shoulders
- Basic mobility work like dynamic stretching or yoga
If you’re concerned about jet lag, mild aerobic conditioning can also reduce fatigue and help your body adjust more quickly to new time zones.
Long flights and car rides: keep blood moving
Prolonged sitting during flights or drives can slow circulation and increase the risk of swelling, stiffness, or blood clots—especially in the legs. Build in movement wherever you can:
- Stand and stretch during layovers or security lines
- Walk a lap every hour or two (on the plane or during fuel stops)
- Wear compression socks to reduce swelling
- Support your posture with lumbar pillows or neck rolls
- Hydrate regularly—dehydration contributes to muscle cramps
Try these simple exercises while seated:
- Ankle pumps: flex and point your toes to improve circulation
- Shoulder squeezes: draw your shoulder blades together, then release
- Chin tucks: gently pull your chin backward to reset neck posture
- Glute squeezes: tighten and release your glutes every few minutes
- Posterior tilts: engage your core to flatten your low back against the seat
These subtle movements keep blood flowing and muscles active—even in small spaces.
Driving? Set your car up for comfort
Proper driving posture can make a major difference on longer drives. Before you hit the road:
- Adjust your seat height and tilt so your hips are level
- Use lumbar support to reduce low back strain
Keep your neck aligned—not jutting forward - For shorter drivers, use cushions to bring hips into better alignment
Plan to stop every 60–90 minutes. Use breaks to walk, stretch, and reset your posture. Even a few minutes of movement reduces stiffness and supports healthy joint mobility.
Movement-friendly lodging
When choosing accommodations, look for features that encourage movement:
- Hotel gyms or fitness centers
- Nearby walking trails or paths
- Pools for low-impact resistance training
- Open areas for bodyweight exercises or stretching
Even if you’re not a regular exerciser, try weaving in natural movement like morning walks, light bodyweight workouts, or playful activity with kids.
Support recovery while away
Hydration, sleep, and nutrition are your body’s best tools for recovery—especially when you’re off your usual routine. While away:
- Drink plenty of water
- Fuel with nutrient-rich meals and snacks
- Prioritize rest and quality sleep
- Take time to stretch before and after long days
If you’re feeling sore or tight, try gentle stretching before bed or in the morning to stay limber.
Travel with confidence
Movement matters—whether you’re sitting on a plane, walking new city streets, or hiking up a trail. A little preparation can go a long way in keeping your body pain-free and strong while you explore. With support from your physical therapist, you can enjoy your time away without setbacks and return feeling refreshed, not worn out.
