Travelling with pain isn’t always easy — especially if you live with back pain, arthritis, joint stiffness, or chronic conditions like fibromyalgia or sciatica. Whether you’re flying abroad, sitting in the car for hours, or hopping on a long train ride, being stuck in one position for too long can leave your body feeling stiff, sore, and sluggish.
As a physiotherapist, I often help people prepare for long journeys or holidays, especially those dealing with ongoing pain. In this blog, I’ll share simple travel tips to reduce pain and stiffness, plus a travel-friendly exercise routine you can do in your seat or when you take breaks along the way.
First things first: If pain is a regular issue for you, it’s always best to address the underlying cause. While tips like these can absolutely help, they work best alongside the right movement, rehab and treatment for your body. I have a range of Online Treatment Programs – perfect for when you are on the move.
Why Do We Feel So Stiff After Travelling?
When you stay in the same position for too long — like sitting on a plane, train, or in a car — your muscles tighten, circulation slows down, and joints can feel compressed or achy. This is even more noticeable if you already have:
- Back pain (especially lower back pain)
- Arthritis or joint degeneration
- Hip, knee or neck stiffness
- Fibromyalgia or chronic fatigue
- Sciatica or nerve-related pain
The key to feeling better during and after travel? Keep things moving. Even small movements can make a big difference to how your body feels.
💡 Looking for more help with travelling when you’re dealing with pain?
Don’t miss my other blog: Travelling with Pain: How to Plan, Pack and Feel Better — it’s packed with tips for before, during and after your journey.
✨ Tips to Reduce Pain and Stiffness on Long Journeys
Here are some practical, physio-approved strategies you can use to feel more comfortable when you’re on the move:
1. Move Every 30–60 Minutes
Even just standing up or stretching your legs briefly helps improve circulation and reduce stiffness. Set a timer if needed! If you’re flying, walk the aisle. If you’re driving, plan regular stops.
2. Use a Cushion or Rolled-Up Jumper
Place it behind your lower back to support your spine and reduce the pressure on your lumbar area — especially if the seat is unsupportive.
3. Try Ankle Pumps and Gentle Leg Movements
These are brilliant for circulation and help prevent that heavy, swollen feeling in your feet and calves.
4. Bring a Heat Patch or TENS Machine
Some of my patients find TENS machines (transcutaneous electrical nerve stimulation) incredibly helpful for pain flare-ups while travelling. They’re compact, drug-free, and easy to use.
This blog maybe helpful – TENS and Pain Relief: What It Is, How It Works, and Whether It’s Worth Trying
Most people find heat useful for stiff painful joints. If this is you then these patches maybe a great alternative to your usual heat whilst traveling. Click to see my favourite product.
5. Stay Hydrated
It sounds simple, but dehydration can worsen cramps, fatigue, and general discomfort. Pack a refillable bottle and sip often.
6. Use Compression Socks (If Needed)
Particularly helpful on flights or if you’re prone to swollen ankles and feet.
7. Avoid Crossing Your Legs
It might feel comfy at first, but crossing your legs for long periods can increase tension in your hips, lower back, and knees.
Travel-Friendly Exercise Routine
Do these little-and-often while seated or during breaks.
In Your Seat (Repeat every hour if you can)
1. Ankle Pumps (20 reps)
Point and flex your feet to boost circulation and reduce swelling.
2. Shoulder Rolls (10 forward, 10 back)
Great for easing neck and upper back tension.
3. Thoracic Spine Rotations (10 each side)
Gently rotate your upper body side to side to keep your mid-back mobile.
4. Neck Stretches (Hold for 5–10 seconds)
Tilt your head to each side and turn gently left to right — slowly and with control.
5. Bum Squeezes (15–20 reps)
Squeeze your glutes tightly for 2–3 seconds, then relax. Helps wake up your muscles and improve blood flow.
When You Can Stand
1. Bodyweight Squats (10–15 reps)
Stand with feet hip-width apart and gently lower into a squat. Keep it comfortable — it shouldn’t feel like a workout.
2. Heel Raises (15–20 reps)
Hold onto something for balance and lift your heels off the ground, then slowly lower.
3. Standing Back Extensions (5–10 reps)
Place your hands on your lower back and gently arch backward. Hold briefly, then return to neutral. Great after lots of sitting.
4. Reach Up and Stretch (5-10 reps)
Reach both arms above your head stretch up. then alternate stretching one arm up then the other. Lovely stretch after sitting.
Don’t Let Pain Ruin Your Trip
Travelling with chronic pain, arthritis, or joint stiffness can be tough — but the right habits and movement make a real difference.
Take breaks. Move gently. Support your body.
And if you’re living with persistent pain, don’t just mask it — seek help from a physio or specialist who can help you understand and treat the root cause.
If you’d like more advice on rehab, posture, or exercises tailored to your body, feel free to reach out or browse my other free resources and masterclasses.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
For Physiotherapy Support on the go take a look at my Online Programs designed to treat pain fast where ever you are.
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