Long drives and flights: keeping your back comfortable on the road this summer

The drive north, the flight to see family, the long day in the car with a boot full of gear. For a lot of people, summer starts with hours of sitting, and the stiff back or neck that can come with it.

It usually isn't the drive itself. It's staying in one position for a long time, often a slumped one, then climbing out and lifting bags straight away. Your muscles and joints like variety. When they don't get it, they tend to let you know.

A few small habits help:

• Set the seat before you set off. Sit back so your hips are deep in the seat, with your knees roughly level with your hips. Bring the seat close enough that you can reach the pedals and wheel without stretching.

• Support your lower back. Use the built-in lumbar support, or roll up a small towel and place it in the curve of your lower back.

• Bring the mirrors to you. Set your mirrors while you're sitting tall. If you can't see out of them later, it's a reminder that you've started to slump.

• Stop every 60 to 90 minutes. Get out, walk for a few minutes and do a gentle back bend and a few shoulder rolls.

• On a plane, move little and often. Ankle circles, a walk to the back of the cabin and standing when you can.

• Lift bags after you've moved, not before. Walk around for a minute after arriving, then lift with the bag close to your body.

If you notice the same stiffness after every long trip, it can be worth having your movement checked. As chiropractors we use 3D movement analysis in our assessments, so we can see how you move rather than guess.

FAQ

• How often should I stop on a long drive? Every 60 to 90 minutes is a good rule of thumb, even if you feel fine.

• Is a lumbar cushion worth it? Many people find some lower-back support more comfortable. A rolled towel is a good way to try it first.

If pain is severe, comes with numbness, tingling or weakness, or doesn't settle, see your GP or book in with us.