By Auckland Physiotherapy | Posture, Mobility & Exercise Tips for Flights and Road Trips
The holiday season is finally here, and whether you're flying overseas to visit family, taking a road trip around New Zealand's stunning landscapes, or heading to the beach for a summer break, travel is often part of the festivities. However, long hours sitting in planes, cars, or buses can leave you arriving at your destination with a stiff back, tight hips, aching neck, or swollen legs—hardly the way you want to start your holiday.
At Auckland Physiotherapy, we see a surge in travel-related pain and discomfort during the holiday season. The good news is that with some simple strategies and awareness, you can arrive at your destination feeling comfortable and ready to enjoy your break. Here's your comprehensive guide to staying pain-free while travelling this summer.
Understanding why travel causes discomfort helps you prevent it. Whether you're flying long-haul from Auckland to Europe or driving from Auckland to the Coromandel, prolonged sitting creates several challenges for your body.
Prolonged Static Posture
Sitting in the same position for hours reduces blood circulation, causes muscle stiffness and fatigue, places sustained pressure on spinal discs, and restricts natural movement patterns your body craves. Your spine is designed for movement—when forced into static positions for extended periods, the supporting muscles tire and joints become compressed.
Limited Space and Poor Ergonomics
Airplane seats and car interiors are rarely designed with optimal posture in mind. Economy class seats often lack adequate lumbar support, have limited legroom that restricts position changes, force your body into awkward angles, and provide minimal space for stretching or movement. These factors combine to create the perfect conditions for pain and stiffness.
Reduced Movement and Circulation
When you're immobile for long periods, blood pools in your lower legs increasing swelling and DVT risk, lymphatic drainage slows causing fluid retention, muscles weaken from disuse, and joint mobility decreases. This is why you might feel stiff and swollen after a long flight or drive, even if you weren't in pain when you started.
Smart preparation before you leave Auckland can make a significant difference to your comfort during travel.
Strengthen and Mobilize Before You Go
In the weeks leading up to travel, focus on strengthening your core and postural muscles to better withstand prolonged sitting. Include exercises like planks, bridges, and rows in your routine. Work on hip and spine mobility through gentle stretching and movement. If you have existing pain or stiffness, address it with your physiotherapist before travelling rather than hoping it won't worsen on the journey.
Pack Smart for Comfort
Consider bringing a small lumbar support cushion or rolled towel, a neck pillow for flights (the U-shaped variety or a scarf that can be rolled), compression socks for long flights, comfortable, loose-fitting clothing, and a refillable water bottle. These simple items can dramatically improve your comfort during travel.
Plan Your Journey Strategically
When booking flights, consider aisle seats for easier movement, seats with extra legroom if possible, and breaking up very long journeys with stopovers. For road trips, plan regular stops every 90-120 minutes, identify rest areas or scenic spots where you can stretch, and share driving duties if possible to avoid prolonged static posture.
Long-haul flights from Auckland present particular challenges due to limited space and extended sitting time. Here's how to stay comfortable at 30,000 feet.
Every 30-60 Minutes: Seated Movements
You don't need to leave your seat to keep your body moving. Perform these exercises regularly throughout your flight:
Ankle circles and pumps help maintain lower leg circulation. Rotate your ankles in both directions 10 times each, then flex and point your feet 20 times. This simple movement activates your calf muscles, which act as a pump to return blood from your legs.
Seated spinal twists maintain spine mobility. Place your right hand on the outside of your left thigh, gently rotate your torso to the left, hold for 5-10 seconds, and repeat on the other side. This helps prevent the stiff, locked feeling that develops in your spine during long flights.
Shoulder rolls and neck stretches reduce upper body tension. Roll your shoulders backward 10 times, then forward 10 times. Gently tilt your head toward each shoulder, holding for 10-15 seconds. These movements counteract the forward head posture and rounded shoulders that develop during flights.
Seated marching engages your hip flexors and core. While seated, lift one knee slightly, hold briefly, then lower. Alternate legs for 20-30 repetitions. This maintains hip mobility and prevents the deep hip stiffness many people experience after flying.
Every 1-2 Hours: Walking and Standing
Whenever safe and permitted, get up and move around the cabin. Walk to the bathroom even if you don't need to use it, stand in the galley area and perform gentle stretches, walk up and down the aisle several times, and stand while doing some of the exercises listed above. Even five minutes of standing and walking makes a significant difference to your circulation and comfort.
Key Standing Stretches for Flights
When you're able to stand, maximize the benefit with these stretches:
Calf stretches are essential for circulation. Stand facing the wall or galley, place one foot behind the other, and lean forward gently, keeping your back heel down. Hold for 20-30 seconds each side. This stretch helps prevent calf tightness and reduces DVT risk.
Hip flexor stretches counter the shortened position of sitting. In a staggered stance, tuck your pelvis under slightly and lean your weight forward, feeling a stretch in the front of your back hip. Hold for 20-30 seconds each side.
Standing back extensions relieve spinal compression. Place your hands on your lower back and gently arch backward, holding for 10-15 seconds. This counteracts the forward-flexed position of sitting.
Optimal Sitting Posture During Flights
When seated, maintain the best posture possible given the constraints:
Use a small pillow or rolled sweater behind your lower back for lumbar support. Sit with your bottom all the way back in the seat rather than perching forward. Keep your feet flat on the floor or footrest, knees at roughly 90 degrees. Avoid crossing your legs for extended periods, which restricts circulation. Change your position frequently—even small shifts reduce sustained pressure on any one area.
Whether you're driving from Auckland to Rotorua, Wellington, or further afield, road trips present their own challenges and opportunities for staying pain-free.
Driving Posture Essentials
Proper setup of your driving position prevents much of the discomfort associated with long drives:
Adjust your seat so your knees are slightly bent when operating pedals, your back is supported by the seat back, and you can reach the steering wheel without leaning forward or hunching your shoulders. Position your mirrors correctly so you're not twisting or tilting your head repeatedly to check them. Use cruise control when safe to do so, allowing you to change your leg position occasionally.
The 90-Minute Rule
For road trips, plan to stop every 90-120 minutes regardless of whether you feel you need to. These breaks should include at least 5-10 minutes of walking and stretching. New Zealand has numerous scenic spots perfect for these stops—use them as opportunities to enjoy the scenery while caring for your body.
Roadside Stretches and Exercises
Make the most of your stops with these effective stretches:
Walking lunges wake up your hip flexors and glutes after sitting. Take 10-15 lunges on each leg in the car park or along a path. This dynamic movement reverses the shortened position of sitting.
Standing quad stretches address front thigh tightness. Hold onto your car for balance, bend one knee bringing your heel toward your bottom, and hold for 20-30 seconds each side.
Standing hamstring stretches relieve posterior chain tightness. Place one heel on your car's bumper or a low wall, keep your leg straight, and hinge forward at the hips until you feel a gentle stretch. Hold for 20-30 seconds each side.
Torso rotations mobilize your spine. Stand with feet hip-width apart, hands on hips, and rotate your upper body left and right 10-15 times. This addresses the rotational stiffness that develops from looking straight ahead for hours.
Arm circles and shoulder stretches release upper body tension. Perform large arm circles forward and backward 10 times each direction. Clasp your hands behind your back and gently lift to open your chest.
For Passengers: Taking Advantage of Your Position
If you're a passenger rather than driving, you have more flexibility for movement:
Perform all the seated exercises mentioned in the flight section. Remove your shoes (if appropriate) to allow greater ankle movement. Use rest stops to walk briskly for several minutes before stretching. Consider switching to the back seat periodically if it offers more room to change positions.
Lower Back Pain
Lower back pain is perhaps the most common travel-related complaint we see at Auckland Physiotherapy. To prevent and manage it:
Use lumbar support consistently—a proper lumbar cushion or even a rolled towel placed in the small of your back maintains your spine's natural curve. Avoid slumping, which places excessive pressure on spinal discs. Change position frequently, even if just shifting your weight from one side to the other. When standing during breaks, perform gentle back extensions and pelvic tilts. Apply heat if available—some people find heat patches helpful during travel.
Neck and Shoulder Tension
Long travel often leads to neck stiffness and shoulder pain from sustained head-forward posture:
Use a proper neck pillow that supports your head without pushing it too far forward. Avoid reading or looking at devices with your head bent down for extended periods—hold reading material at eye level. Perform regular neck stretches and shoulder rolls. When sleeping during travel, ensure your head isn't tilted at extreme angles. Apply gentle pressure to tight upper trapezius muscles or use a massage ball during breaks.
Hip and Knee Stiffness
Hips and knees suffer from the sustained flexed position of sitting:
Stand and walk as frequently as possible. Perform seated hip and knee movements regularly. During breaks, include lunges and squats to move these joints through their full range. If you have existing hip or knee problems, consider an aisle seat where you can extend your leg more easily. Use compression garments if recommended by your physiotherapist.
Swollen Feet and Ankles
Fluid retention in the lower legs is extremely common during travel:
Wear compression socks for flights over three hours—these significantly reduce swelling and improve circulation. Avoid crossing your legs, which restricts venous return. Perform ankle pumps and circles every 30 minutes. Elevate your feet when possible during breaks. Stay well hydrated, as dehydration actually worsens fluid retention. Reduce salt intake before and during travel. Walk immediately upon arriving at your destination rather than sitting down to rest.
What you eat and drink significantly affects how you feel during travel.
Hydration Strategies
Airplane cabins have extremely low humidity, leading to dehydration that contributes to fatigue, muscle stiffness, and headaches. Drink water regularly throughout your journey—aim for approximately 250ml every hour on flights. Limit alcohol and caffeine, which are diuretic and worsen dehydration. Bring an empty water bottle through security and fill it before boarding. For road trips, keep water readily accessible to encourage regular intake.
Smart Eating While Travelling
Heavy, salty meals worsen bloating and fluid retention. Choose lighter options like salads, lean proteins, and vegetables when possible. Avoid excessive salt, which promotes fluid retention and swelling. Eat smaller, more frequent meals rather than large ones that leave you feeling sluggish. Include foods rich in potassium (bananas, avocados) which help regulate fluid balance. Limit carbonated drinks that increase bloating and discomfort.
Making the Most of Sleep Opportunities
If you're able to sleep during travel, optimize your position:
Use a neck pillow that keeps your head in neutral alignment. Avoid having your head tilted far forward or to the side. If sleeping against a window, place a pillow or bundled clothing between your head and the window. Recline your seat if possible and appropriate (always check with passengers behind you on flights). Use an eye mask and earplugs to improve sleep quality.
Post-Arrival Recovery
When you arrive at your destination, resist the urge to immediately sit down and rest:
Take a 10-15 minute walk to maintain circulation and begin adapting to your new time zone. Perform a thorough stretching routine addressing all areas that feel stiff. Stay hydrated and eat a light, nutritious meal. If possible, engage in gentle activity rather than remaining sedentary. Consider a warm bath or shower to ease muscle tension. Get proper sleep in a supportive bed rather than napping in chairs.
Travelling with Existing Injuries or Chronic Pain
If you have ongoing pain or injuries, prepare more extensively:
Consult your Auckland physiotherapist before travel for specific advice tailored to your condition. Bring any supportive devices you use regularly (braces, cushions, etc.). Pack pain medication and ensure you have adequate supply. Plan more frequent breaks and movement sessions. Consider shorter travel days or overnight stops for very long journeys. Know your limits—sometimes choosing a more expensive direct flight is worth avoiding a long layover or connection.
Older Adults and Travellers with Reduced Mobility
For those with mobility challenges:
Request assistance at airports—there's no shame in using wheelchair services for long terminal walks. Choose accommodation close to your arrival point to minimize post-travel transit. Allow extra time for movement breaks. Focus on simple, gentle movements rather than ambitious stretching routines. Prioritize circulation through walking and ankle movements. Consider travel insurance that covers medical issues.
Pregnant Travellers
Pregnancy increases susceptibility to back pain, swelling, and blood clots during travel:
Consult your healthcare provider before long-distance travel. Wear compression stockings without fail. Move and walk even more frequently than general recommendations. Stay extremely well hydrated. Choose aisle seats for easy bathroom access and movement. Use extra lumbar support as your center of gravity shifts. Avoid travel during the final weeks of pregnancy unless medically approved.
Rather than trying to remember everything while travelling, create a simple plan before you leave:
For Flights:
For Road Trips:
Sometimes despite your best efforts, you arrive home with pain or discomfort. Seek professional assessment if:
At Auckland Physiotherapy, we're experienced in treating travel-related pain and can help you recover quickly so you can enjoy your holiday or get back to normal activities after returning home.
Travel doesn't have to mean arriving stiff, sore, and uncomfortable. With awareness, planning, and consistent implementation of these strategies, you can reach your destination feeling good and ready to enjoy your time away. The key is consistency—performing small movements frequently throughout your journey rather than trying to compensate with extensive stretching at the end.
Whether you're flying long-haul from Auckland, driving around New Zealand, or taking shorter trips, your body will thank you for the attention and care you give it during travel.
If you have concerns about travelling with existing pain, want a personalized travel wellness plan, or need treatment before or after your holiday, the team at Auckland Physiotherapy is here to help.
Contact Auckland Physiotherapy today:
Visit www.aucklandphysiotherapy.co.nz or call to book your appointment. We provide pre-travel assessments, personalized exercise and stretching programs, treatment for existing pain or injuries, and post-travel recovery support.
Have a wonderful, pain-free holiday season—you deserve to enjoy every moment of your well-earned break!
The information provided in this blog is for educational purposes and should not replace professional medical advice. If you experience severe pain, signs of DVT, or other concerning symptoms during or after travel, seek immediate medical attention.
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