Back Pain Stretches for Long Car Rides

If you're hitting the highway this summer after recovering from a recent collision, long hours in the car can take a toll—especially if you're still feeling sore after a car accident. Whether you're driving or riding as a passenger, sitting for extended periods often leads to tight hips, stiff backs, and aching shoulders. The good news? Incorporating gentle stretches for back pain into your road trip routine can help ease tension and prevent discomfort as the miles roll on.

Back-Friendly Stretches for Long Car Rides

Stretches You Can Do in the Car

You don’t have to wait until your next stop to start moving. These small, subtle stretches can be done while seated (as a passenger only) or during short breaks in traffic.

• Seated spinal twist: Sit up straight, place one hand on your opposite knee, and gently rotate your torso toward that side. Hold for 10–15 seconds, then switch sides.
• Neck rolls and shoulder shrugs: Slowly roll your neck from side to side and lift your shoulders up toward your ears, then release. These are great for drivers and passengers alike.
• Pelvic tilts: Gently rock your pelvis forward and back to relieve pressure on your lower spine. These can be subtle enough to perform without drawing attention at a red light.

These easy stretches for long car rides help improve circulation and reduce muscle fatigue, especially helpful if you’re still healing from accident-related injuries.

Stretches to Do at Rest Stops or Gas Stations

Make the most of every pit stop with a few standing stretches that target key muscle groups affected by long periods of sitting.

• Standing backbend: Place your hands on your lower back and gently lean backward to reverse the forward curve created by sitting.
• Hamstring stretch: Place one foot on a stable surface (like a curb or low bench) and gently reach toward your toes. This can help relieve lower back strain.
• Hip flexor stretch: Step one foot forward into a lunge and press your hips gently down. Tight hip flexors often contribute to back pain after long car rides.

Taking a few minutes for movement every couple of hours can make a major difference, especially if you're still experiencing pain after a car accident and working to rebuild strength and flexibility.

Plan Ahead for a Comfortable Summer Road Trip

If you’re gearing up for a road trip but still dealing with lingering back pain, incorporating these stretches for long car rides is a great start, but professional care is just as important. Chiropractic treatment can help realign your spine, improve mobility, and address the root cause of your discomfort. Schedule an appointment with Williamsburg Chiropractic before your next trip to feel more comfortable behind the wheel—or in the passenger seat.