Travel Pain-Free: Top Tips for a Spine-Friendly Holiday From A Den Haag Chiropractor

Summer is here—and for many of us in The Hague, that means holiday travel! Whether you're jetting off to Italy, road-tripping through France, or hopping on a train to explore the Dutch countryside, travel can put unexpected stress on your spine and nervous system.

At Essential Chiropractic, we want your summer to be full of adventure—not discomfort. So before you pack your bags, here’s what you need to know about protecting your posture and staying pain-free on the go.

🚗✈️🧳 Why Travel Can Be Tough on Your Body

Travel often means:

Sitting for long periods (planes, trains, cars)

Carrying heavy bags or awkward luggage

Sleeping in unfamiliar beds or positions

Changes in movement routines and hydration

These factors can lead to misalignments in the spine (called subluxations) and contribute to tension, headaches, lower back pain, and even poor digestion.

🧠 The Nervous System Connection

When your spine isn’t aligned, your nervous system can’t communicate efficiently with the rest of your body. That can lead to everything from brain fog to fatigue to slower recovery post-flight. Chiropractic adjustments restore proper alignment, helping your body adapt to new environments and stressors—like travel.

✅ Pre-Travel Chiropractic Check-Up

Before heading out, book a chiropractic adjustment to:

Align your spine before long travel days

Boost immune system function

Improve energy and stress resilience

Reduce the chance of post-travel stiffness or pain

🔟 10 Tips for a Spine-Friendly Holiday

Use rolling luggage – Avoid shoulder strain with bags that glide instead of drag.

Switch shoulders frequently – When carrying a bag, alternate sides regularly.

Bring a neck pillow – Support your cervical spine during flights or train naps.

Get up and move – Every 30-45 minutes, stand, stretch, or walk the aisle.

Support your lower back – Use a lumbar cushion or rolled-up scarf.

Stretch before & after travel – Keep muscles warm and mobile.

Hydrate like it’s your job – Spinal discs need water too!

Sleep smart – Stick to your regular pillow or a firm support.

Do posture check-ins – Roll your shoulders back, engage your core.

Book a post-travel tune-up – Reset your nervous system when you return.

🧘 Bonus: Travel Mobility Routine

Try this simple 15-minute flow in your hotel room or on a layover:

Get a Mobility Ball and do some Fascia releases, then

Neck rolls x 5 each direction

Shoulder shrugs x 10

Seated spinal twists x 10

Cat-cow on all fours x 10

Hamstring stretch x 30 sec per side

🌍 Make Wellness Part of the Journey

A pain-free holiday starts with prevention. If you're planning a trip, come see Dr. Patrick at Essential Chiropractic in Den Haag for a pre-travel check-up—and keep your summer as vibrant and active as you are.

Are You Looking For A Great Chiropractor Near You?​​ Our practice offers a holistic approach to healthcare with a strong focus on education.

Essential Chiropractic is conveniently located in the vibrant Statenkwartier neighbourhood of The Hague right near the Museon-Omniversum.

Parking is available on the street as well as limited availability in our private lot.

We are conveniently located minutes from The Hague City Center and the Scheveningen Beach by both Tram Lines 11 & 17 and Bus 24/28

📅 Book your visit at: www.essentialchiropractic.nl