Over the past 30 years I have given much advice to my patients on how to enjoy their travel time and not worry about aggravating their neck or lower back when they are supposed to be having fun and or when on a business trip. I hope you will find this information useful. Feel free to share with friends.

When sitting for long periods of time it is necessary that you bring an arched cushion to place on your lower back to help maintain the normal lower back arch. Some cars have a button you can adjust to help maintain the arch of your lower spine. While on a plane, you can ask the flight attendant for a small pillow to place in the arch of the lower back. When driving in a car, it is my opinion that you should make plans to stop every hour to get out an stretch your spine. Do not do toe touching exercise as this reverses the arch of the lower back and can actually aggravate your lower spine. If you are riding a motorcycle, I highly recommend you stop every hour to walk and stretch. The muscles we have in our neck and back require rest and can be injured if we prolong the use of them, such as sitting or standing for long periods of time.

I recommend all patients bring their own pillows when traveling if possible, as most hotel pillows are too big, soft or flat and can aggravate your neck and upper back. The pillow you sleep on should keep our head parallel to the mattress and support the neck and upper back.

Most cars have head rests in them; as required by law and it is important that they are elevated to the right height to protect our neck and upper back in case of an automobile collision. 

When on a long trip either in a car or on a plane always stretch and exercise your limbs to prevent blood clots. Progressive resistant exercise is a great way to protect your body and maintain proper blood flow to the limbs. Of course, don't exercise while driving, please wait until you can switch drivers. Simply stretch arms and legs forward, one at a time and contract the muscles while fully extended. Be careful not to over-stretch as this can cause cramping. I recommend that you hydrate your body with water and power aid drinks to keep the necessary potassium, calcium and electrolytes in your system. This will make it less possible to develop cramps.

Don't forget to buckle up and have a fun and safe trip.