Pain While Traveling: Exercises and Tips to Prevent Discomfort and Stay Active

Traveling for work or pleasure can be exciting, but it can also disrupt your healthy routines and lead to upticks in pain. Whether you’re a frequent flyer or an occasional road tripper, a little planning and some simple exercises can help you stay active and reduce pain.

Here, learn more about what causes joint and muscle pain while traveling, how to prevent and treat it, and how to stay active while traveling — especially with exercises from our Hinge Health physical therapists.

Why Travel Can Lead to Discomfort

Traveling often involves a lot of sitting, standing, walking, and carrying heavy bags, which can strain your body. Whether you're on a flight or car ride, or exploring a city, these activities can lead to stiffness, cramping, and discomfort in your back, neck, shoulders, hips, knees, and hands.

“When you travel, your body is often in positions it’s not used to,” says Aashini Govani, PT, DPT, a physical therapist at Hinge Health. “This can include uncomfortable seats, awkward sleeping positions, walking with uneven loads, or lifting heavy items over your head.” These challenges can sometimes make existing pain worse or lead to new aches and pains. “But a little preparation can go a long way — and building movement into your travel can be key.”

How Movement Helps During Travel

Your body thrives on movement. (Movement is medicine, as Hinge Health physical therapists say.) Regular exercise and targeted stretches can help prepare your body for the physical demands of travel through:

• Increased flexibility. Stretching can loosen tight muscles and improve your range of motion, making it easier to perform travel tasks with less discomfort.

• Increased stamina. Strengthening and aerobic exercises can help your body handle repetitive motions and prolonged periods of activity— say, a hurried dash to a gate.

• Improved balance. Regular exercise can improve your balance, reducing your risk of falls.

• Resilience to different movements. Regular, varied exercise helps your body adapt to various movements, making you less likely to get injured or experience discomfort during travel.

• Stress relief. Doing something that gets your heart rate up for just 30 seconds has been proven to release “feel-good” chemicals that can help improve mood and reduce travel-related stress.

• Boosting energy and focus. Regular exercise increases energy levels and improves focus. Even short bouts of movement, known as “movement snacks,” can help you feel more energized and focused, which is particularly helpful during busy, tiring travel days.

By incorporating movement into your travel routine, you can stay calm, keep your muscles loose, and reduce your risk of pain and stiffness. 

Small movements can make a big difference in how you feel during and after your trip. Before you hit the road or board a plane, these exercises can help prepare your body for the journey ahead. They’re also perfect to incorporate during stops at the airport, driving breaks, and other travel pauses.

Extended periods of sitting are often an inevitable part of travel, but that doesn’t mean you have to be completely inactive. To keep your blood flowing during long flights (or train, bus, or car rides), try these simple seated stretches and exercises above (not for use while driving). Ideal for cramped spaces, these seated exercises can help reduce stiffness, cramping, and muscle tension, while also lowering your risk of deep vein thrombosis (DVT), a condition where a blood clot forms in a deep vein, usually in the legs. This can happen when you sit still for long periods, such as during a long flight or car trip. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Tips for Staying Active While Traveling

Here are some tips to keep you moving and have more comfort during busy travel days:

• Park farther away. Park your car a bit farther from your destination to get in some extra steps. This can help keep your muscles loose and reduce stiffness.

• Take breaks when driving. Stop every couple of hours to walk, stretch, or do a few bodyweight exercises.

• Make layovers active. Stroll through the concourse or perform quick bodyweight exercises (like the ones above) to build movement into airport travel days. 

• Take the stairs. Opt for stairs instead of escalators or elevators to help keep your legs and core muscles active while boosting your cardiovascular health.

• Skip the “travelator.” Walk instead of using the moving walkways at airports to keep your legs moving and reduce stiffness during long travel days.

• Switch hands. Shift a heavy bag from one hand to the other to prevent straining one side of your body and maintain balance.

• Stretch while standing in line. Try a few simple stretches (such as the ones above) to help keep your muscles loose and reduce tension.

• Walk the aisles. If possible, take short in-flight walks in the aisle and use restroom breaks to stretch your legs.

• Use hotel fitness facilities. Look for accommodations with fitness facilities so you can keep up with your exercise routine once you reach your destination. 

• No gym? Get creative. If your accommodations don’t have a gym, pack some resistance bands for in-room exercises, follow safe walking routes outside, or find a small space where you can do yoga or bodyweight exercises.

• Make it social. Involve your travel partners by scheduling a group morning walk, or a lunch break stretch session to keep everyone active and engaged. 

More Pain Prevention Travel Tips

Travel can be particularly difficult if you have pain. Here are some additional tips to help you prevent and manage pain while traveling:

• Pack your pain relief tools. Portable hot and cold packs can be lifesavers on the road. An instant hot or cold pack can be stored at any temperature. Massage guns or transcutaneous electrical nerve stimulation (TENS) devices can also help.

• Bring a preferred pillow. A lumbar cushion or neck pillow can help prevent aches when traveling. If poor sleep is an issue for you and you have the packing space, consider bringing your own bedroom pillow to prevent neck, shoulder, and back pain.

• Consider compression. Compression garments, such as gloves or socks, can promote circulation and prevent swelling, stiffness, and fatigue in your joints during travel, especially on a plane.

• Be shoe smart. Travel often involves more walking and exercise than usual. Pack comfortable shoes that offer good support to prevent pain flares.

• Drink lots of water. Dehydration can make muscle pain and cramps worse. Drink adequate water and limit caffeine and alcohol, which may have dehydrating effects.

• Make good food choices. Travel is a time to enjoy good food and drinks, and that’s perfectly fine. But being mindful of your food choices can help you feel better. Choose healthy foods to avoid feeling tired, groggy, or stiff. Pack healthy snacks for travel days and go for whole foods instead of processed ones when you arrive. Consider making tradeoffs, like having a light, healthy breakfast so you can indulge a bit more at dinner. 

• Bring on the heat. Look for hotels that offer a hot tub or sauna for additional relief during your stay if this feels good for you.

• Research rental cars. Select a model with comfortable seats and consider a vehicle with heated seats for additional relief.

• Adjust your seat. Keep your knees and hips at 90-degree angles. While driving, rest your arms on the steering wheel and your shoulders on the back of the seat to avoid slouching. Use a lumbar support pillow for lower back comfort.

• Keep your pain medication handy. Store pain medication in your carry-on bag so it’s handy if you need it.

• Protect your sleep. Poor sleep can make pain worse. Adjust your sleep schedule gradually in advance of your trip if it involves a time zone change. Bring sleep aids like earplugs, eye masks, or use white noise apps to help you sleep better. 

• Stress management. Stress contributes to pain. Try deep breathing, meditation, or other relaxation strategies to keep stress in check. 

What If You Hurt After Traveling?

Muscle soreness and joint aches are normal after being in different positions or doing tasks your body isn't used to, and it's okay to be sore after traveling. To help your body adjust, stretching and gentle movement can help. If your pain feels unusual or is making it difficult to do your usual activities, see a healthcare provider.

After a long day of travel, your body can feel stiff and tense. These simple stretches above can help alleviate muscle tightness, improve flexibility, and reduce pain.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How Physical Therapy Can Help

If pain is limiting your movement or ability to do daily activities, physical therapy (PT) can help. Physical therapists can assess you, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

A pre-travel assessment can give you specific exercises and stretches tailored to your needs, ensuring you stay comfortable and mobile throughout your journey. This can make a significant difference in how you feel before, during, and after your trip.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

PT Tip: It’s Not All or Nothing

"Try not to look at exercise while traveling as an all-or-nothing proposition,” says Dr. Govani. Even if you can’t stick with your usual exercise routine, there are small ways to incorporate movement and keep your body feeling great. "Simple actions like sneaking in a stretch while waiting in line or doing a few squats while filling up gas can make a big difference in how you feel when you reach your destination."

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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