Stay Healthy on the Go: Travel Tips For A Safe & Happy Trip

Written By Dr. Philip Ip

Whether you're gearing up for a summer getaway or a cross-country business trip, travel can take a toll on your body. Long hours in transit, repetitive movements, and changes to your daily routine can lead to muscle stiffness, joint pain, or even long-term discomfort. The good news? A few simple ergonomic strategies can make your journey healthier, more comfortable, and injury-free.

Posture In Transit

Extended sitting in planes, trains, or cars can strain your spine, particularly the lumbar region. Research shows that poor posture while sitting can increase disc pressure and fatigue spinal stabilizer muscles (Waongenngarm, Areerak, & Rajaratnam, 2021). Support your lower back with a lumbar roll or rolled towel, and aim to shift your position or stand every 45–60 minutes.

An upright posture with hips and knees at 90 degrees helps reduce musculoskeletal strain (O’Sullivan et al., 2012). If standing isn’t an option, tilt your seat slightly backward and stretch your legs periodically to offload the spine.

Luggage and Load Management

Heavy or asymmetrically carried luggage is a common source of travel-related strain on the shoulders, neck, and spine. A systematic review found that uneven load distribution—such as carrying a single-strap shoulder bag—leads to postural asymmetries and excessive spinal muscle activation, increasing the risk of overuse injuries (Takala et al., 2020).

Whenever possible, opt for luggage with wheels and telescopic handles to reduce physical strain. When lifting bags into overhead compartments, bend at the knees—not the waist—and use both hands to distribute the load evenly.

If you're using a backpack, choose one with padded shoulder straps and a sternum or waist strap to balance the weight across your torso. The American Physical Therapy Association recommends limiting backpack weight to 10–15% of your body weight to avoid musculoskeletal issues (Chow et al., 2015).

Travelers who must carry shoulder bags should alternate sides every 20–30 minutes and avoid long-duration carriage to reduce the risk of chronic soft tissue strain.

Packing smart—keeping heavier items at the base and close to the spine of the bag—can also reduce leverage forces on your back.

Hydration and Circulation

Travelers often underestimate the importance of hydration during flights or long car rides. Aircraft cabins typically maintain humidity levels below 20%, which can lead to rapid fluid loss through respiration and skin evaporation. Even mild dehydration negatively impacts muscle performance, increases fatigue, and may impair cognitive function (Maughan & Shirreffs, 2010). Dehydration also contributes to blood thickening, which, when combined with prolonged immobility, increases the risk of deep vein thrombosis (DVT).

Studies show that drinking at least 250 mL of water per hour and avoiding alcohol and caffeine can help maintain proper hydration (Schobersberger et al., 2010).

To support circulation, perform in-seat exercises like ankle pumps, toe taps, and leg lifts. These simple movements activate the calf muscles, which act as a “second heart” to pump blood back to the upper body (Gerhardt et al., 2013).

Compression socks with graduated pressure (15–20 mmHg or 20-30 mmHg) can further improve venous return, especially during long-haul flights or if you have a history of circulatory issues.

Movement and Microbreaks

Staying still for too long—whether in a car, airport lounge, or airplane seat—can leave your joints stiff and your muscles sore. Prolonged static postures reduce synovial fluid circulation in the joints and contribute to cumulative tissue loading, especially in the spine and lower limbs (Thorp et al., 2014). To counter this, integrate microbreaks every 30–60 minutes. Even standing and walking for a few minutes improves blood flow, reduces fatigue, and stimulates the lymphatic system (Parry et al., 2013).

If you’re stuck in your seat, simple stretches like neck tilts, shoulder rolls, trunk twists, and hamstring extensions can be performed without drawing too much attention. These movements improve joint mobility and reduce muscle tension.

Recent research suggests that consistent low-level movement is more effective in reducing discomfort and stiffness than occasional longer exercises (Benatti & Ried-Larsen, 2015). Incorporating movement as a habit—not just when discomfort arises—can significantly enhance your travel experience.

Travel doesn’t have to mean sacrificing your physical well-being. With a few simple ergonomic strategies—like supporting your back, choosing the right luggage, staying hydrated, and moving often—you can arrive at your destination feeling energized and pain-free.

At MediOne Physio & Rehab, we’re here to help you stay mobile and comfortable wherever life takes you. Safe travels!

References

Benatti, F. B., & Ried-Larsen, M. (2015). The effects of breaking up prolonged sitting time: A review of experimental studies. Medicine & Science in Sports & Exercise, 47(10), 2053–2061. https://doi.org/10.1249/MSS.0000000000000654

Chow, D. H. K., Kwok, M. L. Y., Leung, D. S. Y., & Holmes, A. D. (2015). The effect of backpack load on the gait of normal adolescent girls. Ergonomics, 48(6), 642–656. https://doi.org/10.1080/00140130500070841

Gerhardt, R. T., Rhee, P., & McQueen, K. (2013). Venous thromboembolism and travel. Emergency Medicine Clinics, 31(4), 825–844. https://doi.org/10.1016/j.emc.2013.07.004

Kuipers, S., Cannegieter, S. C., Middeldorp, S., Robyn, L., & Büller, H. R. (2011). Travel and venous thrombosis: A systematic review. Journal of Internal Medicine, 270(2), 106–117. https://doi.org/10.1111/j.1365-2796.2011.02355.x

Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration and rehydration in competitive sport. Scandinavian Journal of Medicine & Science in Sports, 20(Suppl. 3), 40–47. https://doi.org/10.1111/j.1600-0838.2010.01207.x

O’Sullivan, K., O’Keeffe, M., O’Sullivan, L., O’Sullivan, P. B., & Dankaerts, W. (2012). Perceptions of sitting posture among members of the community, both with and without non-specific chronic low back pain. Manual Therapy, 18(6), 551–556. https://doi.org/10.1016/j.math.2012.05.013

Parry, S., Straker, L., Gilson, N. D., & Smith, A. J. (2013). Participatory workplace interventions can reduce sedentary time for office workers—a randomized controlled trial. PLOS ONE, 8(11), e78957. https://doi.org/10.1371/journal.pone.0078957

Schobersberger, W., Toff, W. D., Grimm, C., Lechner, R., & Wodak, R. (2010). Travel-related thrombosis: Mechanisms and prevention. Wiener Klinische Wochenschrift, 122(3–4), 85–90. https://doi.org/10.1007/s00508-010-1294-0

Takala, E.-P., Pehkonen, I., Forsman, M., Hansson, G. Å., Mathiassen, S. E., Neumann, W. P., ... & Viikari-Juntura, E. (2020). Systematic evaluation of observational methods assessing biomechanical exposures at work. Ergonomics, 63(5), 563–582. https://doi.org/10.1080/00140139.2020.1737254

Thorp, A. A., Kingwell, B. A., Owen, N., & Dunstan, D. W. (2014). Breaking up workplace sitting time with intermittent standing bouts improves fatigue and musculoskeletal discomfort in overweight/obese office workers. Occupational and Environmental Medicine, 71(11), 765–771. https://doi.org/10.1136/oemed-2014-102348

Waongenngarm, P., Areerak, K., & Rajaratnam, B. S. (2021). The effect of sitting postures on spinal angles and trunk muscle activity during 1 hour of sitting. Journal of Bodywork and Movement Therapies, 27, 225–231. https://doi.org/10.1016/j.jbmt.2021.02.013

Dr. Philip Ip

Dr. Philip Ip graduated from Canadian Memorial Chiropractic College (2013) with a Doctorate of Chiropractic and McMaster University (2008) with a Bachelor of Medical Radiation Sciences. He has experience working in a multidisciplinary setting, providing interprofessional care amongst family physicians, orthopaedic surgeons, physiotherapists, massage therapists and other healthcare professionals. He has treated a variety of clients over the years with conditions such as sport injuries, disc injuries, postural conditions, post-surgical rehabilitation, etc.

Philip uses a variety of skills and techniques to deliver effective and efficient treatment plans, including but not limited to: diversified chiropractic adjustments, manual therapy techniques, active rehabilitation, clinical acupuncture, mobility work, etc. He educates each client and works with them to achieve their overall health and wellness goals, allowing them to be at their very best.

During his spare time, Philip continues to be an advocate of health. He enjoys going to the gym, rock climbing, cycling and sleep because as we know, sleep is one of the most important necessities for our health and often gets taken for granted!

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