How to Travel Without the Pain: Chiropractic Travel Tips From Dr. Linda Berry in San Rafael

Summer travel should be about making memories, not managing pain.

Whether you are heading out on a road trip with the kids or catching a flight to somewhere you have been dreaming about, the last thing you want is to arrive at your destination feeling stiff, achy, and exhausted before the fun even begins.

Dr. Sherry McAllister, president of the Foundation for Chiropractic Progress and author of Adjusted Reality, recently appeared on Access Carolina to share her practical antidote to what she calls the summer travel tax on our bodies. And as a chiropractor, I could not agree more with everything she shared.

From driving posture and in-flight movement to luggage ergonomics, tech neck prevention, and simple mindfulness practices, her tips are easy, practical, and genuinely make a difference. This is exactly the kind of everyday preventive care that keeps your spine happy and your nervous system balanced, whether you are on vacation or just navigating a busy week.

One thing I personally never travel without is QuickSilver Immune shots. They are my go to for keeping my immune system strong while I am on the road and I always make sure I have them packed and have never gotten sick on a trip. If you would like to order high quality supplements go to Fullscript to create your personal account and save 10% & Receive FREE shipping on orders over $50

Read on for the full breakdown and start your next trip feeling better from the moment you leave home.

The Road Trip Reset

Most people prepare their travel schedule but rarely think about the physical stress of travel. Hours spent in car seats, airplane seats, and standing in long lines puts enormous stress on the spine, hips, and neck and continually disrupts the nervous system.

The road trip reset is really about the ninety degree rule. Your hips need to be at the same angle as your knees. A lot of us want to recline back, but that puts a lot of pressure on the low back and allows you to get into a slouching position where your head tends to go forward. That is no good.

Hips and knees together, relax your shoulders down, and be comfortable. You should be feeling less stressed by the time you get to your destination.

Movement on the Plane: The SITS Acronym

When flying, do not just sit there. As soon as you sit down, think of the acronym SITS.

S is for shoulder shrugs. Bring your shoulders up and then round them back.

I is for incline. Bring your ear to your shoulder and hold that position for a while.

T is for twist. Twist towards the aisle and then towards the window. This also helps with digestion.

S is for steps. Whenever it is safe, stand up and walk the aisle briefly to improve circulation and mobility.

Luggage Ergonomics

If you can roll your luggage that is always the best option. Keep heavier items near the wheels or the base. Avoid carrying a bag on one shoulder for long periods of time and switch sides frequently with totes. When lifting, always bend with your knees and do not twist. Overpacking is honestly one of the worst ergonomic mistakes you can make when travelling. You really do not need all those things.

Tech Neck and Phone Posture

Looking down at your phone puts enormous stress on your spine. For every inch your head moves forward the pressure on your neck increases dramatically. Looking down at your phone can put up to thirty pounds of pressure on your neck and upper shoulders.

The quick fix is easy to remember. Bring your elbow in, your hand up, and your shoulders back and down. In, up, back, down. As soon as you bring your elbow in and your hand up you automatically move into better posture.

The Two Minute Stillness

When you arrive at your destination, give yourself two minutes to mentally arrive as well. Our nervous systems get overstimulated during travel and we need a moment to reset.

Sit somewhere quiet, put your feet on the floor, relax your shoulders, and close your eyes if you are comfortable. Take slow deep breaths for one minute. Then open your eyes and look at your surroundings for the next minute.

Those two tiny minutes can calm stress hormones, regulate your breathing, reduce tension, and help you feel mentally present when you arrive. Sometimes the best thing we can do during travel is simply give the nervous system a moment to reset and bring calm and comfort back to the body.

Book Your Pre Travel Chiropractic Visit in San Rafael

Before your next trip, come in for a chiropractic visit to make sure your spine and nervous system are in the best possible shape for the journey ahead. A well aligned body handles the physical stress of travel so much better than one that is already carrying tension and imbalance.

Here's to your best summer!

Dr. Linda

Fun Fact

More than 4 billion people fly every year, making air travel one of the most common ways people get out and explore the world. With that many bodies in airplane seats, it is no wonder that travel discomfort is something almost everyone can relate to. The good news is that with a few simple habits, you can be one of the people who arrives feeling good and ready to enjoy every moment.

Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make.