Holiday Travel and Your Spine: How to Prevent Neck and Back Pain on Long Drives

Dr. Andrew Kakishita | Lehi, UT

Why Long Drives Aggravate Your Spine

Long holiday drives can be surprisingly tough on your spine. Whether you’re heading across Utah to visit family or sitting in holiday traffic on I-15, hours of being in one position can make your neck and back tighten up in ways you definitely feel later. As a chiropractor in Lehi, I see this spike every December and January. People walk in and say, “I didn’t lift anything heavy, I just sat in the car for a long time… so why does my back hurt so much?”

There are a few reasons long drives aggravate things. Muscles and joints like movement. When you sit for extended periods, tissues stiffen, blood flow slows, and your body starts relying on the same muscles over and over again. Your hip flexors shorten, your lower back starts feeling cranky, and the muscles around your neck and shoulders work harder than they need to. Combine that with gripping the steering wheel, reaching back for kids, or twisting to check blind spots and it becomes a recipe for soreness.

Simple Things You Can Do Before and During the Drive

Luckily, there are several simple things you can do before and during your drive to reduce pain. One of the easiest habits: breaking up the drive. Every 1-2 hours, stand up, walk around, and reset your body. Even a minute of movement helps your spine feel less “locked in” and helps your hips and legs stay more relaxed. If you’re the passenger, change positions every so often to avoid staying stuck in the same posture too long. There’s no such thing as perfect posture, but prolonged posture is a different story. Movement is the real key.

Another helpful tool is keeping your mid-back and hips moving before you get in the car. A few gentle rotations, a quick hip mobility routine, or even some light marching in place gets your body warmed up before the long sit. This makes a big difference when the drive is over and you step out of the car.

Neck Tightness from Driving

If your neck gets tight while driving, try resting your elbows on the armrests to help your shoulders relax. Overactive upper traps are a common reason people get neck tension and headaches after long drives. Supporting your arms keeps those muscles from working overtime.

What I Typically Do in the Clinic

If you do end up feeling stiff afterward, you’re not alone. In my clinic, I usually help people with a mix of gentle joint mobility, soft tissue work, and specific exercises that get everything moving again. Little things go a long way when you’ve been in the car for hours.

If you’re dealing with lingering soreness from holiday travel, I’m always happy to help you get things feeling normal again. You can learn more about what I do here:

https://kineticchiropracticutah.com