Protecting Your Spine While Traveling


What happens if you are having a holiday or travelling with work and you will be unable to visit your Nervana Chiropractor?

Relapse is something that most people are worried about when travelling and they are usually concerned about what will I do if I have a flare up?  Or won’t my spine go back the old way when I’m not getting adjusted?  These are completely fair and reasonable questions to ask and whilst it isn’t ideal that you miss your chiropractic visits there are a few things you can do to minimise problems while you are away and make sure that progress is not lost. With just a few simple yet effective techniques, we can keep our backs in perfect condition, whether we’re on a bus, a car, a plane or even on an unfamiliar bed. 

Land Travel


Having to sit for long hours can cause strain on the lower back, but the following tricks can relieve it:

  • Sitting in a spine-friendly position

    • Back upright with the head back (it’s good to set the mirror where you can see yourself so you can correct your position when you start slouching);

    • Seat upright with your tailbone as far back into the seat as possible;

    • Shoulders and head fully supported;

    • Ensure your pelvis is square to the car and not off to one side;

  • Stopping for stretch breaks at least every 1 or 2 hours. This means actually getting out of the car and stretching your spine;

  • Loosening tight muscles by tucking in the chin and rolling the shoulders at least once every hour;

  • Putting a rolled towel or lumbar support alternately behind the lower back and between the shoulders for support, this also promotes a more upright spine and decreases tension in the neck as well.

Air Travel


Just as traveling on a car or bus, flying can also cause tremendous strain on the back because of prolonged periods of sitting. The following tips should help:

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  • Stretch regularly and walk the aisle every 1 or 2 hours, especially after sleeping (get a seat by the aisle to make this easier for you and other passengers.)  At home you wouldn’t remain seated for 4-14 hours at a time, so why would you do it on a plane?

  • Put a small pillow, rolled towel or any item that you can use to support your lumbar spine’s natural curve.

  • Use a neck support pillow in conjunction with the chairs ability to “squeeze” in on the head and neck.

  • Roll your ankles and alternately point and flex your feet.

  • Put a small pillow inside your luggage or use an inflatable pillow.

  • When traveling overseas, start adjusting your body’s rhythm in-flight by eating, drinking and sleeping according to the time zone of your destination.

  • Practice proper body mechanics when managing suitcases by lifting with the knees and not with the back.

  • Minimise the amount of alcohol you drink on the plane and drink lots of water. 

Sleeping on an unfamiliar bed


Our backs can suffer not only from prolonged periods of sitting or practicing the wrong body mechanics, but also from sleeping on a surface that our natural curves are not used to.  Again, there are ways to solve this problem such as:


  • Sleeping on the side and avoiding a supine position as much as possible

  • Making sure the bed is level (a saggy mattress should stay on the floor, and dips should be compensated with a soft towel where needed)

  • Avoiding blasts of cold air on the neck and back from an air-conditioner (a ceiling fan is a good alternative)

  • Stretching after waking up

  • Avoid situations where your spine is out of natural alignment for extended periods.  (Turning your head to one side to watch a concert, falling asleep on a couch…)

  • Take your own pillow on your trip or a travel version of it (ask at the practice for details on a travelling sleeping pillow)


Make sure you also get adjusted before you fly and as soon as possible when you are back.  Should you require “emergency chiropractic care” when away call your nervana clinic and inform them of the situation, where you are and the details of the closest chiropractor and we will endeavour to email them relevant information about you. 

It often surprises people how well they go on a holiday and this is because usually you are walking heaps and not at a computer for hours a day.  Perhaps this is something that you could be doing when you return???

With these tips and the continuing care of our Nervana Chiropractors, we can work together to ensure not only is your trip enjoyable but that your health won’t suffer from the break.