Protect Your Bones on Your Next Road Trip
- Aug 7, 2025
- 4 min read
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness,' and the Irish Examiner.
Planning a road trip but worried about how all that sitting might affect your bones? You’re not alone! Long hours on the road can be tough on your body, especially if you have osteopenia or osteoporosis. The good news? With a few simple tweaks and stretches, you can keep your bones happy and enjoy the journey without the aches. Let’s dive into some easy, practical tips to help you hit the road feeling your best!
We’ve all heard it before: “Sitting is bad for you.” And while sitting itself isn’t the enemy, sitting too much, especially for people with osteopenia or osteoporosis, can really take a toll. Think of your bone cells like little kids with short attention spans; they need frequent movement to stay healthy and strong. Without that regular “wake-up call,” your bones slow down on building new tissue and repairing old.
So, if you’re living with osteopenia or osteoporosis, it’s extra important to be kind to your bones during road trips. But don’t worry, you don’t have to give up your adventures! Here are some easy tips that helped me enjoy driving again without the usual aches and worries. I hope they help you, too!
1. Add a chair wedge or towel
Most car seats are shaped like a “bucket,” sloping down and encouraging you to slouch. Try placing a chair wedge on your seat to create a slight upward slope that helps you sit straighter and takes pressure off your spine. If your seat is super deep, stuff a towel or cushion in first, then add the wedge on top. Simple but effective!
2. Adjust your centre mirror
After you raise your seat, don’t forget to move your centre mirror up a bit too. It helps you see better and also reminds you to sit up tall every time you check it. Little posture nudges like this really add up.
3. Use the footrest
Look to the left of your clutch pedal (or where your left foot rests in an automatic car). There’s usually a little footrest there. Press your foot gently on it, it gives a tiny rebound that helps you sit taller and takes the load off your back and neck. Bonus: you’ll feel taller too!
4. Remove hard hair clips
If you’re like me and always have a hair clip at the back of your head, try taking it off or using a soft clip instead while driving. Many of us tend to push our heads forward when driving, and hard clips can exacerbate neck and shoulder tension. Give your neck a break!
5. Use a peanut roll or DIY massage tool
A peanut-shaped foam roller is great for supporting your upper back while sitting. No fancy equipment? No worries, just put two soft tennis balls in a sock, tie a knot, and you’ve got your own massage tool! Place it along your bra strap/heart monitor line against the seat, but make sure the balls sit on either side of your spine, not right on it. This works best when you’re a passenger.
6. Choose a reminder to relax
Pick something that happens regularly on your drive, like stopping at red lights or seeing a blue car, and use it as a cue to take a few deep breaths and let go of any shoulder or hand tension. You don’t have to let go of the wheel to do this! Keeping stress low helps protect your bones and improve your posture.
7. Take regular breaks on road trips
Standing up every 20 minutes is ideal, but let’s be real, it’s not always possible on a road trip. Try to stop every 60 minutes to stretch your legs and reset your posture. Use these breaks to do calf stretches and hip openers (see tips 8 and 9), your body will thank you!
8. Stretch your calves
Stretching your calves is surprisingly good for your bone health since your foot health affects balance and posture. During breaks, put the ball of your foot on a curb or step, keep your heel down, and gently lean forward to feel the stretch. Standing in the open car doorway means you can stretch both calves at once, score!
9. Try a car lunge
This stretch is a game-changer for opening up your hips and easing lower back tension. With the car door open, stick the leg closest to the outside of the car behind you and rest your foot on the ground. You’ll feel a nice stretch in the front of your hip. Switch sides and repeat.
10. Don’t forget your eyes
Your eye muscles work overtime on long drives, which can add tension to your neck and upper back. To relax them, rub your palms together to warm them up, then gently cup your hands over your closed eyes for 10-30 seconds while taking some deep breaths. It’s a quick way to soothe your eyes and neck, but only do this when you’re taking a break, not while driving (obviously!).
Main takeaway
Feeling a bit overwhelmed? Start small with the essentials, i.e., focus on taking regular breaks and adding a chair wedge. Then add the other tips bit by bit. Every little change helps keep your bones healthy and your road trips comfy. Here’s to many happy, healthy road trips ahead, safe travels!
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional; movement is essential."
