Planning a weekend getaway over the Easter long weekend?

Whether you’re heading coastal, up to the country, or just out of Melbourne for a change of scenery, long car trips can take a serious toll on your body.

1. Set Up Your Car Seat Like a Pro

The way you sit while driving matters. A poor driving posture can lead to sciatica, shoulder tension, neck pain and soreness, and persistent back pain. Here's how to get it right:

• Sit tall with your back supported — avoid slouching or leaning
• Adjust the seat so your knees are level with your hips
• Keep the steering wheel close enough to avoid hunching forward
• Use a lumbar roll or small cushion for added lower back support
• Make sure your headrest supports the middle of your head to minimise neck strain

2. Take Breaks Every 1–2 Hours

Sitting for hours at a time can leave your hips tight, glutes switched off, and lower back sore. Combat this with regular movement breaks:

• Stop every 1–2 hours to stretch and walk
• Do leg swings, torso twists, and light mobility drills
• Focus on stretching your hip flexors, calves, and hamstrings to improve circulation

3. Try These Simple Physio-Recommended Road Trip Stretches

Our team of sports physiotherapists in Glen Iris recommends these easy stretches to reduce tension and prevent post-drive soreness:

• Neck rolls and shoulder shrugs for upper body relief
• Seated spinal twists for lumbar mobility
• Standing hamstring stretches and hip flexor lunges
• Toe and ankle pumps to support circulation during seated time

Want something more tailored? Book in with our team for a custom physiotherapy and exercise program to keep your body free from pain and stiffness.

4. Sore After Your Long Drive? Massage & Physio Can Help

If you’re feeling the effects of a long car ride — whether it’s tight shoulders, a stiff neck, or general muscle fatigue — recovery support is key.

We offer both massage therapy and physiotherapy to help ease aches, improve mobility, and speed up your recovery.

• Remedial massage can help reduce muscle tension and improve circulation
• Targeted physiotherapy addresses underlying imbalances or recurring issues
• We can help manage flare-ups of sciatica, back pain, neck pain or joint stiffness after travel

5. Stay Hydrated & Listen to Your Body

Dehydration can worsen muscle cramps and fatigue. Bring water with you and avoid sitting in one position for too long. Pay attention to any numbness, tingling, or sharp pain — these can be signs your body needs support.

If pain lingers after your trip, don’t wait. Book in with a sports physio or massage therapist to get Back On Track fast.

✅ We’re Open Over the Long Weekend!

Need a massage or physio appointment before or after your trip? We’re open 7 days a week, including public holidays — perfect for last-minute support or post-trip recovery.

📍 Find us at 19–21 High Street, Glen Iris
📱 Call (03) 9813 8852 or book online 24/7