Get Rid Of Your Stiff Travelers Neck And Get A Better Posture

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We have all experienced it, gotten a stiff neck and back from walking around with the heavy backpack and sitting in front of the computer with poor posture! Raise your hand if you can relate!


After backpacking around Japan for five weeks, carrying our increasingly heavy backpacks, lifting them up and down on train shelfs, and doing intensive writing on our computers in bed each night, our necks were terribly stiff! It was actually so bad that Espen had tingling in both his arms all the way down to his fingertips, while I could not bend my head backward or to my right side.

So when we arrived in Bali, our first mission was to find a decent and professional chiropractor. We figured we needed something more than the sweet ladies shouting “massage, massage” on the street and at beach. This time we needed some serious spine adjustment! After a lot of research (read: Googling), we found an Australian chiropractor with over 20 years experience in Kuta. A phone call later, and voila! we had an appointment.

When we got there the chiropractor was a bit shocked, not only by our super stiff necks, but also that we don`t go to a chiropractor regularly for spine adjustment. Well, everything is expensive in Norway, chiropractors included, so that might be one reason. But to tell you the truth, we did not know that everybody actually should get their spine adjusted at least a couple of times a year. Did you know?

We actually had to have three adjustments (in three days) in order to get our spines in good shape again! After that we felt like new human beings! Our neck and back stiffness was all gone, and so was the headache and arm tingling.

The chiropractor also took some pictures of us standing straight in front of a wall, and fed it into a computer program analysing our posture. OMG! I must admit that it was shockingly bad news! And I thought my posture was pretty good! 🙁 It turned out that we both have the typical “computer/ mobile phone posture” that is called “Forward Head” in the picture below. Not very flattering or good for the body.

As a result of our terrible posture, we were immediately put on a stretching and exercise regime, and were given exercises that we have to do every day. We have now been doing these exercises each morning for about a month.


So now the big question: Have the exercises worked? Yep, they actually have!! By doing these stretches and strength exercises each morning, our necks and postures are so much better!! The tingling in our arms have almost disappeared completely and we can turn our heads both backwards and sidewise. Yay! 🙂

So now we will give you all the secrets to how you too can get rid of your stiff travelers neck and get the perfect posture!

Exercises To Get Rid Of Your Stiff Travelers Neck And Get A Better Posture

Stretch Exercises For Stiff Neck and Back

1. Neck stretch

Do these six neck stretch exercises two times to each side, holding each posture for 15-30 seconds.

 2. Spine stretch

Do these six back stretch exercises two times to each side, holding each posture for 15-30 seconds.

3. Shoulder stretch

Do these seven shoulder stretch exercises only one time, holding each posture of the arms for 15-30 seconds.

4. YWTL or YMCA (as we call it 🙂 ) back stretch

Do these back stretch exercises only one time, holding each posture of the arms for 15-30 seconds. Push your arms backwards so you can really feel your shoulder blades being pushed back.

Strength Exercises For Better Posture

1. Squat

Do as many squats as you manage (15-50). Remember to stand with your feet shoulder with apart, and put your butt far back as you bend the knees and stretch out your arms. Keep your weight on your heels.


 2. Plank

Hold the plank position for 15-90 seconds, both straight, and to each side.

3. Push Ups

Do 10-50 push ups. You are allowed to do them on your knees if you prefer. 🙂



So there you have it, the perfect exercises to get rid of your stiff neck and get a better posture! Easy, right? 🙂 And it only takes 20 minutes!! Everybody have 20 minutes of their time each day to do these exercises!


I promise you, if you do these exercises every day you will see results and feel so much better and stronger! We prefer to do them in the morning, before breakfast, both because it is easier to remember and it is a great way to start the day and to stretch out the body after a nights sleep.



Do you have a stiff neck after traveling and poor posture in front of the computer? Do you have other tricks to get rid of a stiff neck? Please leave a comment in the comment area below! If you found this useful, please share on social media! Thank you! 🙂  

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About The Writer Maria Wulff Hauglann

Maria is a Norwegian travel nerd who has explored more than thirty countries on four continents. She holds a master's degree in Computer Science, as well as an MBA. In 2014 while on a year-long trip across South East- Asia, Maria co-founded the travel blog Nerd Nomads to help others get out and explore the world. In 2018 she left her day job permanently for a life of full-time travel. See our about page for more about Maria.


  1. Great tips! I wish I had more motivation to correct my posture – haha. 10-50 pushups is (I’m embarrassed to admit) a little difficult for me. 🙂 I’ve always thought about seeing a chiropractor, but I think deep down I’m afraid of what they’ll say. it’s a good idea to see one in Bali, I bet it’s much more affordable than most places, but especially pricey Norway! 🙂

    • Hehe, yeah I really struggled with the pushups during the first couple of weeks, but it is a bit easier now. But I still hate them! 🙂 Seeing the chiropractor was an eyeopener to me, I didn`t think my posture was that bad….. It gave me motivation to try and improve it. We paid about 50 us$ per chiropractor adjustment in Bali. So it was not super cheap, but cheaper than in Norway! 🙂

  2. This is such an awesome post! There can never be enough on how to properly get rid of stiffness that can come from daily activities and even traveling! Thanks so much for sharing all of the awesome techniques and for providing the step by step pictures! Keep up the fantastic writing!

    • Thank you so much, Larissa! I always get a stiff neck when travelling, from long flights, bus journeys and trains, and too much computer work, so these stretches help me a lot! I try to do them every morning.



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