Xavier Labraca, physiotherapist: “On long trips, many people get out of the car and stretch their legs for a few seconds, but the ideal is to do postural exercises for a few minutes to relieve muscle tension and improve circulation.”

Summer, vacation, travel... Three words that often go hand in hand with long hours behind the wheel and trunks full of luggage . According to recent surveys, more than 80% of Spaniards choose the car as their mode of transportation on vacation, and this can translate into long journeys with uncomfortable postures that, if not corrected, increase the risk of muscle strains, discomfort, and fatigue.

Xavier Labraca, coordinator of the Neuromusculoskeletal Physiotherapy Commission (NME) of the College of Physiotherapists of Catalonia, explains how we should sit and what postural care is key to avoiding these discomforts during long trips.

Which body parts are most stressed during a long car trip? Is there a difference between the driver and passengers?

The areas most affected are the back, especially the lumbar and dorsal regions, the neck, shoulders, legs, and hips. Drivers tend to tense their neck and shoulders more due to concentration, and their right leg takes more pressure from using the pedals. Passengers may experience discomfort if they maintain poor posture or sleep in awkward positions.

What consequences can there be from being immobile for so long during a long trip?

Lack of movement affects circulation, especially in the legs and knees, which can cause swelling and tingling. Muscle stiffness also increases, creating painful tension in the lower back and back.

Is there a recommended driving position that helps prevent back or neck pain?

It is important for the driver to adjust the seat so that their eyes are approximately halfway across the windshield and their knees are slightly lower than their hips. The back should be fully supported by the seatback, and if the car does not have lumbar support, it is advisable to use a small cushion or a rolled-up towel to maintain the natural curve of the lower back. The arms should be slightly bent at the steering wheel, approximately 120 degrees, avoiding fully extending them or placing them too close. The hands should ideally be positioned at 9 and 3 o'clock to avoid neck strain. Furthermore, the mirrors should be well adjusted so that the driver does not have to turn their head excessively, and the headrest should be aligned with the upper midsection of the head, approximately 2-4 cm away.

And the rest of the passengers, how should they accommodate themselves to avoid discomfort?

It's best for passengers to keep their entire back supported by the seatback, avoiding slouching or crossing their legs, as these postures can cause tension and imbalance. On long journeys or when sleeping, it's very helpful to use a neck pillow to keep the neck in a comfortable position and prevent muscle strain. It's also advisable to change position frequently and take advantage of breaks to stand up, stretch your legs, and boost circulation. This helps relieve stiffness and accumulated fatigue.

What postural habits do we have while driving that end up taking their toll on us?

Many drivers adopt poor posture without realizing it, and over time, this can lead to muscle discomfort or even injury. Some of the most common mistakes include sitting too far or too close to the steering wheel, which forces them to tense their arms, shoulders, or legs; leaning forward to "see better"; not supporting their back properly or using the headrest correctly; driving with one hand or with their elbow resting on the window, which can cause postural imbalance; or tensing their jaw and shoulders due to stress. Added to all this are the inconveniences associated with not taking regular breaks, which causes muscles to be constantly tense, impairing circulation.

And what about passengers? Do they also adopt harmful postures?

Yes, and more often than you might think. Sleeping with your neck twisted or your head hanging down is one of the most common mistakes on long journeys and can cause significant muscle strains. It's also common to sit with your legs crossed or rest your feet on the seat, which throws your pelvis and back out of alignment. Using your phone for long periods of time while looking down strains your neck—this is known as text neck —and leaning too far to one side can cause tension in your back or glutes. Even staying completely still for hours, even when not driving, can cause leg and back discomfort due to lack of movement.

How often should you stop to stretch your legs and move around a bit?

It's best to stop every hour and a half to two hours of continuous driving or commuting. The break should last at least five to ten minutes, enough time to stretch your legs, mobilize your neck, shoulders, and back, and walk around a bit, even if it's just close to the vehicle. It's also a good time to hydrate, as dehydration can increase muscle and mental fatigue.

Why is it important to make these stops during a car trip?

It's no longer just a question of comfort, but also of health and safety. Regular stops help oxygenate the body and clear the mind, which is especially essential if you're behind the wheel. It also improves circulation, reduces muscle tension accumulated from maintaining the same posture, and prevents problems such as venous thrombosis on long trips. It also helps you regain concentration and reflexes before getting back on the road. On trips of more than four or five hours, it's recommended to take a longer break to eat or rest outside the vehicle more peacefully.

Are there any simple stretches or exercises that can help us when we stop mid-ride?

Yes, stopping every so often not only helps you rest your mind, it's also an opportunity to move your body and relieve the tension built up from sitting too long. Although many people simply get out of the car and stretch their legs for a few seconds, the ideal is to spend about five minutes.

What types of movements or stretches can be easily done during a break?

To release accumulated tension in the neck, you can gently tilt your head toward one shoulder and hold the stretch for about 30 seconds. Then, repeat on the other side, without forcing it and applying light pressure with the opposite hand. This exercise is best repeated twice per side. To stretch the side of your core, simply separate your feet hip-width apart, raise one arm above your head, and bend your body toward that side. Hold the position for about 30 seconds before repeating on the other side.

And what other areas should be mobilized to prevent stiffness after sitting for many hours?

The lower back is released by leaning forward with your knees slightly bent, letting your arms hang freely. This stretch, held for half a minute, helps relax the lower back muscles and hamstrings. To stretch the quadriceps, you can hold one foot behind you and bring it toward your glutes, maintaining balance with support if necessary. Hold this position for about 30 seconds per leg. Finally, walking or simulating climbing and descending stairs in place for a couple of minutes helps activate circulation in the legs and ankles, reducing the feeling of heaviness.

Should people who already have neck or lower back problems take any extra precautions when taking long trips?

Yes, it's important to do so to prevent worsening or relapses. Before starting the trip, it's advisable to prepare your seat properly, placing a lumbar cushion or neck support if necessary, and perform gentle exercises to activate your muscles. During the trip, it's best not to drive for more than an hour and a half at a time, maintain proper posture , and take frequent breaks to stretch and walk around. At stops, it's important to do gentle stretches tailored to your needs and avoid sudden movements. After traveling, a brief stretching session and, if necessary, applying local heat can relieve tension. It's also essential to properly adjust your mirrors to avoid sudden neck twists and ensure your seat isn't too low or tilted backward. For passengers, it's best not to cross your legs and sit sideways.

Are there any postural or body weight differences between traveling by car, train, or plane?

Yes. Traveling by car, especially on long journeys, is often more demanding on the body because the posture is fixed and limited, and the seats often lack good ergonomic support. This creates tension in the lower back and neck, especially for the driver. Therefore, it is essential to take frequent breaks to stretch and move around.

How does traveling by train affect our posture and body weight?

Traveling by train is usually more comfortable because the seats are wider and allow for a more relaxed posture . Plus, you can move freely in the aisle, which helps avoid the stiffness caused by prolonged sitting. Even though there's less strain on your back, it's important to alternate postures and walk around a bit to avoid discomfort.

And what are the differences when traveling by plane, especially in economy class?

Air travel, especially in economy class, can be particularly demanding on the body due to the limited space and limited movement. The typical posture involves bending the knees and hips, and seats often offer little lumbar support and are quite hard, which can cause discomfort during the flight. This can cause leg and foot swelling due to poor circulation, neck tension if proper cervical support is not used, and an increased risk of muscle contractures. To minimize these effects, it is essential to stay hydrated, get up and move around every one to two hours, regularly move your feet and ankles, and, if necessary, wear compression stockings to improve circulation.

What is economy class syndrome and why is it important to prevent it during long flights?

Economy class syndrome, or deep vein thrombosis (DVT), is a real risk on long flights where you spend a lot of time sitting still. It involves the formation of blood clots, usually in the legs, that can travel to the lungs and cause serious complications. Therefore, preventing it is essential to avoid health problems during your trip.

How can we prevent this syndrome during a flight?

To prevent this, it's important to get up and walk up and down the aisle every one or two hours on flights lasting more than four hours. If this isn't possible, you can do simple seated exercises, such as ankle rolls, calf stretches, toe curls, and light knee lifts, to promote blood circulation.

Are there any supplements that can help prevent blood clots on flights?

Yes, wearing graduated compression stockings is very helpful, especially for people with risk factors such as varicose veins, pregnancy, or a history of blood clots. These stockings help improve venous return and prevent blood from pooling in the legs.

Does hydration play a role in prevention?

Absolutely. Staying well hydrated by drinking water regularly is essential, while dehydrating beverages, such as alcohol or caffeine, should be avoided. It's also important not to cross your legs and maintain a comfortable, aligned posture, with your feet flat on the floor or slightly elevated.

What if someone has known risk factors?

In these cases, it's essential to consult a doctor before the flight. Sometimes, prophylactic anticoagulant therapy or other personalized measures are recommended to minimize the risk of complications during the trip.

What advice would you give to someone who is experiencing physical discomfort after a long trip but needs to drive or travel again the next day?

When a person experiences physical discomfort after a long trip and must drive or be a passenger again the next day, active recovery is essential to prevent the pain from worsening or becoming chronic. This involves taking 10 to 15 minutes during a break to do gentle stretches of the lower back, neck, shoulders, hips, and back of the legs, accompanied by deep breathing to relax the muscles.

Are there any other recommendations for resting after the trip?

Yes. If tension or contractures are detected, applying local heat for 15 to 20 minutes helps improve circulation and relieve stiffness. It's also important to stay well hydrated, eat a light diet to facilitate the elimination of toxins, and take a brisk walk for 15 to 30 minutes to improve mobility and tissue oxygenation. Finally, a good night's rest, sleeping on your side with a pillow between your knees or on your back with a pillow under your knees, will promote spinal alignment.

What precautions should be taken just before resuming the trip the next day?

Before traveling again, it's a good idea to do dynamic stretches to activate your body without forcing it. It's also important to review and adjust your seating posture, paying attention to lumbar and cervical support, and adding cushions if necessary. If your posture the day before caused discomfort, it's a good idea to make small changes to improve it.

Are there any recommendations during the new route?

Yes, it's advisable to schedule more frequent breaks, every 60-90 minutes, to walk around and repeat basic stretches. It's also important to avoid habits that aggravate discomfort, such as crossing your legs, carrying objects in your back pockets, or looking at your phone with your head tilted down for prolonged periods.

What if the pain is severe or persistent?

In that case, you can alternate between applying cold and heat, take medication if prescribed by your doctor, and even reconsider the need for travel if the discomfort is severely debilitating. Adopting a preventative and conscious approach will help take care of your body and avoid complications.

Do neck pillows or lumbar supports really help or are they just a fad?

The short answer is yes, they can help, but they're not a one-size-fits-all solution. Their effectiveness depends on using them correctly and in the right situations.

In what cases are cervical cushions useful?

They're very useful for traveling or resting in a seated position, whether in a car, train, or plane. They help keep the neck in a neutral position, preventing the head from falling sideways or forward. This reduces neck tension and prevents contractures or stiff necks.

Do all cervical pillows work the same?

No. Not all pillows are equally functional. If they're too soft, too stiff, or poorly adapted to the neck, they can be counterproductive. Furthermore, if used solely as a comfort measure without maintaining proper overall posture, they lose effectiveness. The best option is a medium-firm pillow with good lateral support that keeps the neck and spine aligned. It's recommended to test it while sitting in your usual travel position.

What about lumbar supports?

Lumbar supports can be very helpful in improving sitting posture on long trips, especially in seats that don't offer adequate lumbar support, such as many cars or airplanes. They work well when positioned in the natural curve of the lower back and help relieve pressure on the intervertebral discs, promoting a healthier and less tiring posture.

Are there any precautions with lumbar supports?

Yes. They can be counterproductive if they're too thick or rigid, as they can cause the body to shift forward, or if they're placed too high, affecting the back. They're also rendered useless if used as a quick fix without reviewing overall posture. The best option is a firm but flexible support that conforms to the natural curve of the lower back. Even a simple, well-placed towel roll can work very well.

What postural aspects are important to prepare before a trip?

It's essential to properly adjust your seat, mirrors, and steering wheel to maintain a comfortable, neutral posture, ensuring your lower back and neck are well supported, using cushions if necessary. It's also recommended to do a brief physical activity before sitting down, such as stretching or taking a brisk 5- to 10-minute walk to activate your body and circulation before sitting for long periods of time.

Are there any precautions regarding the clothing or objects we carry?

Yes, it's best to avoid carrying items in your back pockets or wearing clothing that's too tight, as these can affect your posture or compress certain areas of your body, causing discomfort or tension.

And what recommendations are there regarding hydration and nutrition before the trip?

It is advisable to bring water and avoid stimulating beverages such as alcohol or caffeine, as well as heavy meals before leaving, as these can cause discomfort or drowsiness while driving or traveling.

During the trip, what habits should be maintained for physical well-being?

It's important to schedule stops every hour and a half to two hours, even if you don't feel discomfort. Taking a break to stretch and walk around helps reduce muscle tension and improve circulation. Additionally, preparing yourself mentally by getting a good night's rest and avoiding starting your trip in a hurry or stressed out is key to preventing emotional tension from affecting your body.

Finally, any recommendations on luggage?

Yes, the weight inside the vehicle should be distributed well, avoiding overloading one side or placing objects that limit movement space, as this can affect comfort and safety.