If you’ve ever stepped off a plane or crawled out of a long car ride feeling broken, you’re not alone.

The cramped seats, awkward positions, and hours of stillness take a toll — especially if you already deal with back, hip, or neck pain.

But here’s what most people miss:

It’s not just how you sit during travel that matters. It’s the body you bring with you.

Why travel wrecks some bodies more than others

Some people get through long flights and road trips without a hitch. Others feel like their spine aged ten years in ten hours.

What’s the difference?

It often comes down to postural balance.

When your muscles are doing their jobs properly — left and right, front and back — your body’s more resilient. That means fewer pressure points, better joint alignment, and less compensation when you sit for long stretches.

And the best way to build that resilience? A short daily set of posture correction exercises.

Not forcing yourself to sit up straight (that never lasts). Not gadgets or gimmicky chairs. Just getting your body balanced so it holds itself upright without effort.

Simple travel tips that actually help

Here are the same practical tips I give my clients before they travel — whether they’re flying to New York, driving to Cornwall, or hopping on the Eurostar.

1. Fix your posture before you go

Doing a few posture exercises each day in the lead-up to your trip can make a big difference. They help align your spine and pelvis, balance out tight or weak muscles, and make sitting feel less “compressed” — so your body feels freer and more supported while you travel.

Start here:
4 Egoscue Exercises That Help Fix Posture and Pain ›

2. Don’t just sit there — move

If you’re on a plane or train, try to choose an aisle seat so it’s easier to get up regularly. Even just standing up to walk to the loo once an hour can help your body reset and avoid that heavy, stuck feeling.

In the car, aim to stop every 90 to 120 minutes. Stretch, walk around, breathe. It doesn’t need to be fancy — just break the pattern of stillness before stiffness sets in.

3. Air Bench: the travel reset for your hips and spine

This is one of my go-to exercises for clients with hip, pelvic, or lower back pain. And it works incredibly well on the road, at the airport, or mid-flight. I’ve had clients do it in the terminal before boarding, in the galley on long-haul flights, or even against their car at a service station — and they’ve told me it’s saved their trip.

Instructions here:
The Posture Reset That Instantly Helps Lower Back and Hip Pain ›

4. Standing Elbow Curls: feel taller instantly

This one’s great if you’re feeling stiff and slouched. It gets your shoulders moving, resets your upper back, and can even help you breathe more easily. You don’t need a wall — you can do it free-standing too, right in the airport lounge or next to your seat.

Learn it here:
Look Taller in Minutes? This Posture Exercise Does It for Most People ›

5. Do this when you arrive: static back

Once you’ve reached your destination — whether it’s a hotel, an Airbnb, or your nan’s spare room — take ten minutes to do this.

It’s the reset I give almost every client when they’re in pain, and it helps calm your system down after hours of sitting, queuing, lifting bags, or toddler-wrangling.

Try it now:
The Posture Fix That Helps Almost Everyone (Whether You’re in Pain or Not) ›

Final thought: it’s not about perfect sitting — it’s about a balanced body

You can’t always control your seat. But you can absolutely influence how well your body copes with the seat.

And when your posture’s in good shape, travel feels easier – less pain, less fatigue, and faster recovery when you land.

If you’ve got a trip coming up, I hope these tips help. They’ve worked for hundreds of my clients — and they’re what I follow myself every time I fly.

 

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
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