Road Trip Survival Guide

With summer finally here, plenty of us are packing up the car, throwing the bags in the boot, and hitting the open road for a well-deserved break. But whether you're heading away for a couple of hours or taking on a massive road trip, nothing ruins a getaway faster than a cranky lower back or a stiff neck before you’ve even arrived.

Long journeys without stops put lots of stress on your pelvis, spinal joints, and back muscles. The good news? A few quick checks and small tweaks will keep your body happy all the way to your destination.

1.Clear your Back Pocket 

Before you click your seatbelt, clear out your back pockets. Sitting on a wallet, phone, or keys tilts your pelvis to one side, twisting your lower back and throwing your spine out of alignment for the whole drive.

2. Support Your Lower Back

Car seats are notorious for letting us slouch. Use the built-in lumbar support if your car has it, or bring a small lumbar roll. Even a rolled-up beach towel placed behind the small of your lower back will help maintain your spine's natural curve and take the pressure off.

3. Share the Wheel

Driving puts uneven strain on your body because your right leg is constantly active on the pedals while your left sits still. If you’re traveling with another driver, swap every couple of hours so your hips and lower back get a chance to reset.

4. Plan Your Pit Stops (At Least Every 2 Hours)

Don't just power through to beat the holiday traffic! Make it a rule to stop every two hours for at least 5–10 minutes. Get out, stretch your legs, reach for the sky, and take a quick walk around the rest stop to get blood flowing back into your muscles and spinal discs.

5. Wear Comfortable Shoes for the Drive

Save the jandals, dress shoes, or heels for when you arrive. Wear supportive, comfortable shoes while driving or resting in the passenger seat so both feet can sit flat on the floorboard to support your hips and lower back.

6. Pack Light & Load Smart

Your spine will thank you for keeping the heavy gear to a minimum. When loading heavy chilly bins, suitcases, or gear into the boot, bend your knees, hold the weight close to your body, and avoid twisting your torso while lifting.

7. Dial In Your Driving Posture

Before you put the car in drive, take 30 seconds to adjust your setup:

  • Slide your seat close enough so your knees are slightly bent when pressing the pedals.

  • Angle the seat back so you’re very slightly reclined, keeping your lower back firmly pressed against the seat.

  • Keep both feet flat on the floor when you're in the passenger seat.

  • Adjust your headrest so it supports the middle of your head, keeping your ears directly over your shoulders without pushing your chin forward.

Heading off on the road soon?

If you’re planning a big drive or already feeling a bit locked up, pop in to see us before you hit the highway. We’ll make sure your spine and joints are moving well so you can focus on enjoying the summer break! Safe driving and enjoy the sun!