Whether you travel often or only occasionally, you may have noticed that spending a long time in a car or plane can result in aches and pains. Even if you recently received bodywork, extended periods of sitting can undo some of its benefits.

Having just taken a long car trip, this problem is fresh in my mind. Here are some strategies that I use to keep comfortable when I am away from home. I hope some of these tips will also be useful to you.

On the road or in the air:

• Use a lumbar support – there are specially-made cushions and back rests. You can also use a small pillow or rolled towel.

• Schedule stops. When driving, don’t wait until you feel really stiff to take a break. Plan to stop every hour or two and walk around for a few minutes.

• On a plane, stand up periodically. If feasible, walk up and down the aisle.

• Move more while seated – stretch your arms, roll or shrug your shoulders, circle your ankles, etc.

• Stay hydrated and eat regularly. Be careful about snacking.

• In an airplane, I use earplugs to reduce noise.

• Pack as light a bag as possible and use care when lifting.

At your destination, find time to maintain healthy habits:

• Exercise – aim for 30 minutes per day, split up if needed.

• Bring a tennis ball with you and roll your feet over it. Or, stretch / do 10 minutes of yoga.

• Maintain good sleep habits – 7 to 8 hours per night, as close as possible to your normal schedule.

• Eat sensibly; drink alcohol in moderation.

And finally, when you return home, schedule a session of structural integration or massage.