Traveling Pain-Free: PT Tips for Planes, Trains, and Road Trips

Whether you're hopping on a plane for a long-awaited vacation or taking a scenic road trip up the coast, travel can be tough on your body. At Kinetik Performance and Rehab, we see it all the time—tight hips, stiff necks, sore backs—all courtesy of long hours spent sitting in one position.

The good news? A few small changes to how you travel can make a big difference in how your body feels when you arrive. Here are our top PT-approved travel tips to help you move better, feel better, and enjoy your trip without the aches and pains.

🧳 Before You Travel: Prep Like an Athlete

You don’t need to train for the Olympics—but giving your body a little love before you leave can set you up for a much more comfortable journey.

✅ Stretch your hips, calves, hamstrings, and spine

✅ Strengthen your core with a few basic stability exercises

✅ Check your posture at work and while driving—practice makes perfect!

🚙 In Transit: Your Travel Survival Guide

🛣️ Road Trips

Adjust your seat – Keep your back upright, knees slightly bent, and use a rolled-up towel or small lumbar support for your lower back.
Break it up – Every 60–90 minutes, stop to stretch and walk around. Bonus points if you sneak in a few squats or shoulder rolls at the gas station.
Engage your core – Lightly brace your core muscles during long stretches to support your spine.

✈️ Plane Travel

Use a supportive neck pillow – Aim for something that keeps your head from flopping side to side.
Get up and move – Walk the aisle at least once every hour. Ankle pumps and seated marches help too!
Compression socks – Great for longer flights, especially to reduce swelling and improve circulation.

🚆 Train or Bus

Same rules apply – Watch your posture, stay hydrated, and move when you can.
Choose your seat wisely – If possible, sit forward-facing to reduce neck and spine strain.

💡 Kinetik Travel Tips

Lift smart – Bend your knees and avoid twisting when moving luggage. Ask for help with overhead bins if needed.
Hydrate – Planes and long drives are dehydrating. Staying hydrated helps with circulation, flexibility, and fatigue.
Pack a lacrosse ball or mini foam roller – These take up almost no space and work wonders after a long travel day.

🔄 Easy Travel Stretches (You Can Do Almost Anywhere)

Seated Figure 4 Stretch – Opens the hips and helps relieve low back tension.
Standing Calf Stretch – Use a wall or curb. Perfect during a pit stop.
Thoracic Twist – While seated, rotate gently side to side to loosen your spine.
Wall Angels – Great for shoulders and posture after sitting too long.

✨ The Bottom Line

You deserve to enjoy your trip without stiff hips, tight backs, or swollen feet tagging along. Whether you're traveling for business or fun, a little movement can go a long way in keeping you pain-free and energized.

At Kinetik Performance and Rehab, we’re here to help you move better—not just in the clinic, but in real life. If travel leaves your body feeling off, come see us when you’re back. We'll get you back on track.

Happy travels—move well, live well!

If you're near the Mission Viejo area and think you, or someone you know, might benefit from physical therapy, or to get any questions answered, please don’t hesitate to reach out for a free consultation!