26 Dec 2025With the holidays approaching, it’s time to hop on a plane, train, or get in the car for the long trip to visit family and friends. Whether you’re facing a seven-hour flight to the East Coast or making the long drive, sitting for hours can lead to back, hip, and knee pain.
Before you fly, ride, or drive, get set up for a pain-free trip. The more you do to limit strain on your legs and lower back, the happier you’ll be. Premium Sports & Orthopedics offers these tips to help you have a pain-free trip.
Set Yourself Up for a Pain-Free Trip
There are a few tricks to making your trip pain-free. Start by keeping things out of your pockets. If you’re sitting on your wallet or have keys digging into your leg for hours, you’ll become uncomfortable.
Before you sit down, take time to stretch your muscles. Do simple exercises like:
Hip circles
Leg kicks to the side, back, and front of you
Stand on tiptoe
Toe touches
If you’re driving, make sure your lumbar support is set to match your spine’s natural curve. Adjust your seat’s height so your knees are lower than your hips. Make sure you’re not too far back from the pedals or too close, so your knees aren’t too high.
If you’re flying or taking a train, bring a lumbar pillow, if allowed, to support your spine. Don’t cross your legs while sitting, as that restricts blood flow and affects your hip alignment. Sit so your knees are lower than your hips.
Stay Hydrated
Hydration helps keep your joints and spinal discs resilient to long periods of sitting. Avoid highly caffeinated beverages and focus on water and seltzer. That helps keep muscles from cramping.
Consider looking for snacks high in magnesium, such as roasted almonds. Magnesium is essential for maintaining muscle relaxation. Antioxidants in fruits and vegetables are also beneficial during a long trip.
Perform Seated Exercises to Keep Blood Flowing
During the flight or drive, make small movements every 30 minutes to help ease pressure. Use a timer if needed, or assume that after every 6 or 7 songs (considering an average song length), you need to shift or stretch. Some of the best seated exercises are:
Ankle Pumps – Lift your toes so you feel a stretch in your ankle and calf muscles. Lower your toes and point them toward the floor. Repeat several times.
Glute Crunches – Squeeze your glutes and hold for a few seconds. Then release and repeat.
Leg Lifts – As best you can, lift your leg so that your foot comes off the ground. Bring your knee toward your chest. Lower it again. Obviously, this is impossible if you’re driving, as you need your feet on the brake or gas. You can stretch out the stationary leg, however.
Pelvic Tilts – Arch your back and hold that arch for a few seconds. Release it and push your spin into the seat. This helps stretch your lumbar spine.
Get Up and Stretch When Possible
It’s best to get up and stretch at least every couple of hours. This is often difficult on a long drive or a crowded flight, but do your best. When you stop to refuel, take time to walk laps around your car.
On a flight, walk the aisles a few times on the way to and from the bathroom. Do the best you can without getting in the flight crew’s way. Even stretching in one spot is better than sitting and not moving.
You should get up and walk around at least once every 3 hours. Do the best you can if the flight is very crowded or you’re on a tight schedule.
Don’t Stop Moving Upon Reaching Your Destination
Back, hip, and knee pain is about more than the position you sit in. It’s about the lack of circulation during a long flight, train, or car ride. Make sure you encourage circulation when you reach your destination.
Instead of sitting down to chat or heading straight to bed, take time to get inactive muscles moving. During a trip, you’re sitting, which puts pressure on your hip flexors and leg muscles. Reverse that with the Legs Up the Wall yoga pose.
This pose helps:
Clear your mind of frustration and even anger following a long flight or drive.
Ease stress and travel anxiety.
Improve circulation.
Make it easier to sleep later.
Reduce fatigue and swelling in the legs and feet.
Stretch the lower back.
Lie flat on your back near a wall. Use a yoga mat if the floor is too hard. Raise your legs so they extend straight up the wall. Position your arms with palms up. Relax your body and focus on deep breathing for at least 5 minutes. Hold the pose as long as you can, up to 20 minutes.
To come out of the Legs Up the Wall pose, bend at the knees and roll to one side. Curl up into a fetal position for a minute, then move into a seated position and stand.
Know the Warning Signs
Sometimes, leg pain during a trip is a warning sign. When blood circulation slows, the risk of blood clots increases. Travelers’ thrombosis is a rare, serious medical condition in which a blood clot may travel to the lungs and block airflow. Know the symptoms of deep vein thrombosis:
- Pain, swelling, and tenderness in the legs
- Reddened skin that’s warm to the touch
- Sudden, unexplained leg pain and tenderness
If it progresses to a pulmonary embolism, symptoms are:
- Chest pain that worsens when you breathe or cough
- Coughing up blood
- Difficulty breathing
- Dizziness or fainting
- Faster heartbeat
Alert a flight attendant at the first signs of problems. The faster you get medical care, the better it is for your health.
See a Doctor If Leg, Hip, or Back Pain Doesn’t Subside
If you have continued back, hip, and leg pain, make an appointment with Premium Sports & Orthopedics. A professional diagnosis helps rule out muscle, ligament, or tendon problems, such as small tears.
Our team offers a range of services, including nutritional supplements and IV hydration, muscle-strengthening programs, and injury assessments. We work with you to get you in shape for your favorite activities.
With a doctor’s guidance, you can build muscle strength that prepares you for future trips. You also learn additional techniques to ease discomfort when you’re traveling by car, plane, or train. Make an appointment today.
