Road Trip Tips

Long car rides are a recipe for stiffness, back pain, and neck tension. Whether you are headed to the mountains or driving across the state, these strategies will keep your body feeling good.

Before you drive: - Adjust your seat: hips slightly higher than knees, arms slightly bent at the wheel - Position your mirrors so you must sit upright to use them (built-in posture cue) - Place a small towel roll behind your low back for lumbar support

Every 1-2 hours: - Stop and walk for at least 5 minutes - Do standing back extensions (hands on hips, lean back gently) - Perform neck rolls and shoulder shrugs - Stretch your hip flexors with a standing lunge

While driving: - Shift your position slightly every 20-30 minutes - Use cruise control when safe to allow foot position changes - Squeeze your glutes periodically to maintain activation - Avoid reaching for items behind you while seated — pull over instead

Hydration: - Drink water consistently (yes, this means more bathroom stops — which are also movement breaks) - Avoid excessive caffeine, which can increase muscle tension

The human body was not designed to sit in one position for hours. Frequent movement breaks are the single best thing you can do for your spine during a long drive.