Long road trips are a great way to explore the country or travel to a destination, however, they can also be a literal pain in the back. Sitting for extended periods in a car can put significant stress on your spine and muscles, leading to stiff joints, sore muscles, or even chronic discomfort. Fortunately, with a little planning and a few smart habits, you can keep your back happy as you travel to your destination. Here’s how:

1. Adjust Your Seat for Optimal Support

Before you hit the road, take a few minutes to properly adjust your seat. Make sure you’ve checked the following:

Posture — Sit upright with your back against the seat and shoulders relaxed. Keep your knees slightly bent and level with or just below your hips. Avoid slouching or leaning forward. 

Seat Angle — Adjust the seat angle to your thighs sit parallel to the ground.

Lumbar Support — Support your lower back with a lumbar pillow or rolled-up towel.

Empty Pockets — Keep your pockets empty, as sitting on your wallet, phone, or anything else may put uneven pressure on your back and take it out of alignment.

Steering Wheel — If you’re driving, sit a comfortable distance from the steering wheel. Your chest should be at least 10 inches away. 

2. Take Regular Breaks

Your body isn’t built to sit in one spot for hours. Try to stop every one to two hours on your road trip to get out of the car, walk around or do light stretching, and rehydrate. Even as little as five minutes of movement can significantly reduce muscle tension and promote circulation. 

3. Stretch Before and After You Drive

Stretching can help you loosen tight muscles and prevent stiffness. Focus on loosening your lower back, hip flexors, hamstrings, neck, and shoulders. Consider the following stretches:

Upper Back Stretch — Sit tall, lean your head to the right, then roll it forward

Torso Twist — Sit forward and rotate to the left and right, grabbing the door or chair to help.

Hip Stretch — Lift one ankle onto the opposite knee and lean forward. 

4. Pack Smart for Comfort

To make your car more ergonomic during road trips, consider a neck pillow.  Or If you continually experience pain in your lower back and buttocks, consider gel or memory foam cushions. These can add comfort and reduce pressure points. You should also keep essentials within easy reach to avoid twisting or straining. 

Additionally, avoid overloading your car seat with items that could crowd your leg space. 

5. Stay Hydrated and Eat Light

Dehydration and heavy meals can increase inflammation and stiffness and cause muscle cramps. Drink water regularly during your road trip and opt for light, anti-inflammatory snacks like nuts, fruits, or vegetables. 

6. Use Cruise Control When Possible

Cruise control helps reduce leg fatigue by keeping your foot off the pedal. This can ease pressure on your lower back, especially during long highway stretches.

7. Travel with Someone Else 

If possible, drive with at least one other person when on a long road trip. This allows you to switch who drives, preventing you from staying in the same position for too long. 

8. Try Heat or Ice Therapy

If you’re prone to back pain, consider applying heat or ice to help alleviate your pain.

Cold Therapy — An ice pack or other form of cold therapy can help reduce inflammation. Bring a cooler with you to store reusable ice packs or buy a cold pack at a stop on your trip.

Heat Therapy — A heating pad or wrap can help increase blood flow and relax the muscles. You can purchase a heating pad during your road trip or make your own microwavable one. You could also turn on your seat warmer if you have one. 

Remember to apply heat or ice for only 15 to 20 minutes at a time, giving yourself a couple of hours before the next application. 

9. Distract Yourself 

When you’re in pain, you should avoid focusing on the discomfort. This can pose a challenge, especially if the pain is severe or you’re stuck in a car on a road trip, but selective attention can minimize how much pain you feel. 

Consider listening to new music, downloading a podcast, or listening to an audiobook. If you’re a passenger, try reading a book, watching a show, or playing a game on your phone. 

With a Few Adjustments, You Can Have a Pain-Free Trip

Your road trip doesn’t have to end with you in back pain. With a few proactive steps, such as adjusting your seat, moving regularly, and ensuring proper ergonomics, you can enjoy the journey as much as the destination.