How to Keep Your Body Happy While Travelling This Summer

Ahhhh, exhale. For many of us, July marks the start of the holiday season - woohoo! The madness of school finishing, summer parties, covering colleagues’ annual leave, and planning your own getaways… is it time to put your feet up yet?

Long days, light evenings, early sunrises, socialising, being on the go, get-togethers, camping trips, gardening, the smell of summer rain, flowers in bloom… what comes to mind when you think of summer?

For me, it’s a time to recalibrate a little - to enjoy the longer daylight hours and spend time outside in nature with my family and friends, soaking in this glorious season.

But I know for some, aches and pains can hold you back. Maybe you’ve been putting off prioritising your health until you have more time or perhaps you’re worried about how pain might affect your holiday plans. These are conversations I’ve been having with clients over the past few weeks.

And if the madness of early summer has left you feeling a little strung out, I see you too. Perhaps it’s time to give your nervous system a little extra support.

Summer Travel & Your Body

Whether you’re flying abroad, driving across the country or simply spending more time out and about, travel can do wonders for your stress levels and be a much-needed mental reset… but it can also place added stress on your body.

Have you ever felt stiff or achey while on holiday or after travelling? Long journeys, heavy bags, different beds and disrupted routines can all challenge your body and nervous system.

Here are some of my favourite simple, practical tips to help you feel your best while travelling this summer:

1. Move Regularly

When we sit for long periods (on planes, trains, or in the car) joints can become stiff, circulation can slow and muscles can tighten. To minimise this, you can try: 

• To stand and walk every hour, even for a couple of minutes.
  
  
• Do gentle spinal mobility movements: roll your shoulders, turn your head side to side, arch and round your back if standing, flex and point your toes.
  
  
• On car journeys, take stretch breaks when you stop for petrol or coffee.
  
  

2. Stay Hydrated

Travel can often mean drinking less water, whether due to busy schedules or avoiding bathroom stops. Hydration is essential for:

• Joint and disc health
  
  
• Keeping tissues supple
  
  
• Supporting your lymphatic system and energy levels
  
  

Bring a reusable water bottle and keep sipping throughout your journey if possible. Your body will thank you and you’ll arrive at your destination feeling more energised.

3. Support Your Neck & Back

Seats on planes or in cars generally aren’t made with spinal health in mind:

• Use a small pillow or rolled-up jumper behind your lower back for support.
  
  
• If sleeping sitting up, a travel pillow can reduce neck strain.
  
  
• Be mindful of your posture when scrolling or reading - lift your phone or book closer to eye level if you can.
  
  

4. Ground Yourself After Travel

Once you arrive, take a few minutes to help your body settle into the new environment:

• Walk barefoot on grass or sand if you can.
  
  
• Do some gentle stretching or movements to bring you back into your body.
  
  
• Try legs up the wall for 10 minutes for lymphatic drainage and relaxation.
  
  
• Take a few slow, deep breaths.
  
  

5. Sleep & Recovery

Sleeping in a new bed or after a long travel day can feel uncomfortable. To support better sleep:

• Do some gentle stretching before bed.
  
  
• Use an eye mask if the room is brighter than you’re used to or there are pesky lights.
  
  
• Try some breathwork to unwind and prepare your nervous system for rest.
  
  
• Bring your own pillow if space allows to support your usual sleep posture (I have a friend who’s flown from Australia to Europe with their pillow in tow! Good night's rest, unlocked).
  
  

6. Scent

I love to travel with a couple of essential oils if space allows. Scent can be a really effective way to support your nervous system, help you ground and bring a sense of comfort while away from home. My favourites are:

• Lavender: calming and soothing, great for rest and relaxation or to help you unwind before sleep.
  
  
• Peppermint: refreshing and uplifting, it can also help ease feelings of travel sickness and fatigue.  

Remember, essential oils are for external use only (avoid consuming them) and if using directly on your skin, dilute with a carrier oil to prevent irritation. I like to put a drop or two on a cotton pad to place near me or use them as a room spray.

How Chiropractic Can Help

Your spine and nervous system work hard to keep you adaptable, mobile and healthy - especially during busy travel seasons. Chiropractic care isn’t just for pain; it helps your body move freely and your nervous system remain resilient, so you can get the most out of your adventures.

Booking In Before or After Travel

If you’re planning a trip this summer, a treatment session before you go to unwind and prepare or after you return to reset and recover can be a great idea. It’s a simple way to support your body’s adaptability and keep you feeling your best.

And if you’ve been putting off prioritising your health until the busy school term ended, now could be the perfect time to book your initial consult. Imagine reaching the end of summer knowing you spent it investing in your health - so you are feeling strong, supported and ready for whatever lies ahead. 

Summer adventures are waiting to be experienced. With small, mindful choices and the right support, your body can stay happy wherever you go.

I hope you enjoyed this first ever blog - let me know if it was helpful for you or if you have any questions - and go enjoy your summer adventures!

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Disclaimer: The information provided in this blog is for general educational and informational purposes only. It is not intended as medical advice and should not be relied upon as a substitute for professional healthcare advice, diagnosis or treatment. Always consult with your doctor or other qualified health provider regarding any questions you may have about a medical condition or before starting any new health practices. Never disregard or delay seeking professional medical advice.