
Long Flight Or Drive Coming Up? Ultimate Guide to Reduce Your Neck Or Back Pain
A common complaint with long flights is having a sore low back or sore neck. It would be nice to move around often, but sometimes you might be stuck next to someone sleeping and can not move easily. Here are some tips to help alleviate neck and back pain during your journey:
FLYING TIPS:

#1 Tip: GET AN EXTRA BLANKET
Roll this up and place it vertically along your spine. This will help both your low back and neck be in a better position taking the stress of both areas. It might feel slightly uncomfortable at times, but it will dramatically reduce the risk of getting off the flight with a sore neck or low back.
#2 Tip: SQUEEZE YOUR MUSCLES
Tighten your buttock and thigh muscles for 10 seconds then relax them for 10 seconds. Repeat this 3 times every 1-2 hours to reduce soreness in the muscles as well as help your circulation during the flight. You can also use the same technique with squeezing your shoulder blades and pushing your elbows back into your seat to relieve your upper back muscles.
#3 Tip: PUMP YOUR FEET
Pump your feet back and forth 10 times every 1-2 hours. This will keep the blood moving in your legs.
CAR RIDE TIPS:

#1 Tip: TAKE AN EXTRA SMALL TOWEL
Similar to the plane setup, grab a small towel (or a D roll which we sell pictured below) and roll this up and place it vertically along your spine. This will help both your low back and neck be in a better position taking the stress of both areas. It might feel slightly uncomfortable at times, but it will dramatically reduce the risk of getting out of the car with a sore neck or low back. Modern cars are designed for keeping your body in place while going around corners, not for maximum comfort on long drives.
#2 Tip: HIPS HIGHER THAN KNEES
Try your best to have your hips level or higher than the height of your knees. If your knees are higher than your hips it will cause your low back to bend/flex. Over time, have your knees too high often can lead to low back soreness.
#3 Tip: FLATTEN OUT YOUR CHAIR
Having a bucket style seat where the sides of the seat near your thighs are raised is great for turning corners. Unfortunately, this blocks your thighs from slightly rolling out while sitting which allows your low back and hip muscles to relax. To help offset this for longer drives, try adding a flat cushion or beach towel folded up in a square on top of your seat. This helps flatten out the seat and allows your legs to slightly roll out taking the pressure off the hips and low back while driving.
By incorporating these tips into your travel routine, you can minimize neck and back pain and enjoy a more comfortable journey. Safe travels!