Whether you’re taking a cross-country trip to see family or exploring national parks, long hours behind the wheel can tax your spine, especially during summer road trips. Cramped seats, poor posture, and limited movement add up fast, leaving you sore by the time you arrive. The good news? A few small adjustments can make a big difference.
One of the simplest? Focus on your neck posture at red lights.
Dr. Zach explains: “Anytime you’re at a red light, you can push the back of your head against the headrest, and that’ll actually help counter some of the anterior head carriage.”
This easy technique helps undo the forward head posture we develop from long drives and constant phone use. Try it at every stop sign or light to give your neck muscles a break.
Strategic Stop Planning
While it may be tempting to power through without stopping, don’t be a hero when it comes to driving marathons. Regular stops aren’t just for bathroom breaks and snacks. They’re essential for spinal health. Plan to stop every 90 minutes to stretch and move your body. Your back will feel significantly better when you reach your destination. Use rest stops as opportunities to walk around the entire vehicle a few times and do some light stretching exercises.
The Power of Stretching
Sitting for extended periods compresses your spine and tightens your muscles. When you stop, focus on stretches that counter the sitting position. Some good ones? Gentle back bends, hip flexor stretches, and simple walking can work wonders for relieving tension and improving circulation. Try touching your toes, reaching your arms overhead, and doing gentle spinal twists to counteract the effects of prolonged sitting.
Make It a Family Activity
Turn stretching stops into fun family moments. Kids benefit from movement breaks too, and it’s a great opportunity to explore interesting roadside attractions. Plus, everyone arrives at their destination feeling more refreshed and less cranky. Consider packing a Frisbee or ball for quick active breaks that get everyone moving together.
Seat Adjustments Matter
Before starting your trip, properly adjust your seat for optimal support. Your knees should be slightly higher than your hips, and your back should be supported by the seat’s lumbar curve. If your car lacks adequate lumbar support, consider using a small pillow or rolled towel behind your lower back.
Need Post-Trip Relief?
If your summer road trip left you feeling stiff and sore, Van Every Family Chiropractic Center is here to help. Schedule your appointment today and get back to feeling your best.