Back stiffness after travel is very common, especially after long flights, ferry journeys or extended periods of sitting.
Even if you don’t normally experience back pain, staying in one position for too long can reduce movement in the spine and increase tension in the surrounding muscles.
Why your back feels stiff after travel
When you sit for long periods:
- the spine stays in a fixed position
- muscles around the lower back and hips become tight
- circulation slows down
- joints move less than usual
This can lead to:
- stiffness when standing or walking
- reduced mobility
- discomfort in the lower back
The key to improving this is gentle movement, not aggressive stretching.
3 simple exercises to improve mobility
These exercises are designed to gently restore movement and reduce tension. They should feel comfortable and controlled.
🔹 1. Pelvic tilts (spinal movement)
How to do it:
- Lie on your back with knees bent
- Gently tilt your pelvis to flatten your lower back into the floor
- Then slowly release
Repeat: 10–15 times
👉 Helps restore movement in the lower spine and reduce stiffness
🔹 2. Knee-to-chest stretch
How to do it:
- Lie on your back
- Bring one knee towards your chest
- Hold gently, then switch sides
Hold: 15–20 seconds each side
👉 Helps reduce tension in the lower back and hips
🔹 3. Seated spinal rotation
How to do it:
- Sit upright
- Gently rotate your upper body to one side
- Keep the movement slow and controlled
Repeat: 8–10 times each side
👉 Helps improve mobility in the spine after sitting
Important
These exercises should feel comfortable and controlled.
If you experience pain or sharp discomfort, it is best to stop and seek professional advice.
When to consider treatment
If stiffness does not improve or keeps returning, treatment can help restore movement more effectively.
Osteopathy can address not only the lower back, but also related areas such as the hips and upper back that may be contributing to the issue.
Treatment at your location
All sessions are delivered at your home, hotel or villa across Syros.
This allows you to receive treatment comfortably without needing to travel.
Booking
If you are unsure which treatment is suitable, an osteopathy session is a good starting point.
Appointments can be arranged via WhatsApp.
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