Commute to work with less pain: exercises and tips to stay comfortable

For many people, commuting is more than just a necessary part of the day — it can also be a literal pain. Long stretches sitting in traffic or standing shoulder-to-shoulder on public transportation can lead to sore backs, stiff necks, and aching muscles. But with some simple strategies, it’s possible to make your work commute more comfortable and protect your body from the daily strain. 

Here, learn more about what causes pain while commuting, and how to prevent and treat it — especially with exercises from our Hinge Health physical therapists.

Why a comfortable commute matters

Commuting can be a big part of your day, so it’s important to make it as comfortable as possible. A commute without pain upticks can boost productivity, enhance your enjoyment of free time, and improve your overall well-being. 

When you’re not dealing with soreness or stiffness, you’re more likely to start your day on a positive note and end it feeling refreshed. Plus, staying active during your commute can help you build resilience and reduce the sensitivity to pain that often comes with long periods of inactivity.

Common causes of commuting pain

Commuting can lead to discomfort and pain due to:

• Awkward positions. Slouching, leaning forward, or sitting in uncomfortable positions can lead to stiffness and pain in your back, neck, and shoulders and sensitivity to those positions. Your body may send signals that feel like soreness, aches, or pain after commutes because it’s trying to protect you from being in one place for too long.

• Lack of movement or stretching. Sitting for extended periods without moving can cause your muscles to tighten and become less flexible. This can lead to cramping and discomfort, especially in your legs and lower back.

• Heavy bags and improper weight distribution. Carrying heavy bags, especially on one side, can throw off your balance and strain your muscles. This is particularly true for your shoulders, neck, and back.

• Long commuting time. Extended commutes can be a risk factor for musculoskeletal pain, especially when combined with long working hours or shift work.

• Stress and tension. Commuting can be stressful, and stress can lead to physical tension. This can worsen existing pain and lead to new aches and discomfort.

Tips for commuting with less pain

You can reduce pain during your commute with a few simple strategies. Here’s how you can make your daily journey more comfortable:

Choose comfortable positions

Comfortable positions are your first line of defense against commuting pain:

• For drivers: Position your seat so that you’re not reaching too far for the steering wheel and you’re not slouching forward. Adjust the seat height so that your knees and hips are at 90-degree angles. Bring the seat back upright to a position where your back feels supported and you are not leaning too far back.

• For public transport riders: Sit upright with your feet flat on the floor. If you have to stand, try to shift your weight from one foot to the other to avoid putting too much pressure on one side. Try using a travel pillow or lumbar support to help maintain a comfortable posture.

• For bicyclists: Adjust your bike to fit your body comfortably. Ensure the seat height allows your feet to touch the ground when you’re seated, and the handlebars are at a height that doesn’t cause you to hunch or stretch too much. Use padded gloves and a comfortable saddle to reduce pressure and vibrations.

• For walkers: Wear comfortable, supportive footwear and use a backpack for even weight distribution to reduce strain on your back and shoulders.

Incorporate movement

Movement is medicine, and it’s especially important for commuting discomfort and pain. “Adding movement into your day can help offset inactivity during your commute,” says Laura Plankis, PT, DPT, a Hinge Health physical therapist. Here are some ways to stay active:

• Exercise and stretch beforehand. Engage in some light exercise or stretching (see below) before you begin your commute (both at home and at work). 

• Change positions. If you’re on public transit, try to both sit and stand during the commute. This helps your body stay loose as you move into different positions. You can even do some exercises during your commute that don’t require a lot of room, like calf raises or squats (see below).

• Get moving afterward. Do some simple stretches (see below) or take a quick 10-minute walk after you arrive at your destination to get your muscles moving and blood flowing. This is also a quick and easy way to build in some aerobic activity.

Lighten your load

Heavy bags can be a major source of muscle strain and pain. Here’s how to lighten your load:

• Distribute weight evenly. Shift your bag from one side to the other to prevent straining one side of your body. If possible, use a rolling bag to reduce the strain on your back and shoulders.

• Use backpacks with padded straps. If you need to carry a bag, opt for a backpack with padded straps for comfort. Use both straps to distribute the weight more evenly across your shoulders.

• Empty out your bag. Take a few minutes each week to go through your bag and remove any non-essential items you’ve accumulated. Keeping only what you really need will lighten your load and help reduce unnecessary strain.

Use ergonomic accessories

These can make a big difference in your comfort level and help reduce commuting pain. Consider:

• Travel pillows and lumbar supports. These can help you maintain comfortable positions, especially if you’re driving or taking public transit. A lumbar support pillow can provide extra support for your lower back, while a travel pillow can help keep your neck and shoulders relaxed.

• Bicycle seats or grips for cyclists. Comfortable bicycle seats and grips can help reduce pressure on your hands and hips, making your commute more enjoyable.

Manage stress

Stress can contribute to pain, so it’s important to find ways to manage it. Here are some tips:

• Deep breathing and mindfulness techniques can help you relax and reduce tension in your muscles.

• Progressive muscle relaxation can ease stress while you wait in traffic or sit on the train or bus. Gently tense and relax different muscle groups, starting with your toes and working your way up. This simple technique can help release tension and keep your body feeling more comfortable.

• Listening to music or relaxing podcasts can make your commute more enjoyable and less stressful. Create a playlist of your favorite calming music or download some relaxing podcasts.

• Avoid last-minute rushes so you’re not stressed about being late. A calm, unhurried start can help set a positive tone for the rest of your day. 

Best exercises to commute with less pain

Incorporating exercise into your daily routine can significantly reduce pain and discomfort during your commute. “The greater variety of movement you build into your day, the better,” says Dr. Plankis. Here are the best exercises recommended by our Hinge Health physical therapists for before and after your commute:

“Warming up can help get your blood flowing for an active commute, or offset the effects of inactivity during a sedentary one,” says Dr. Plankis. The above exercises can help you warm up before your commute.

Exercises and stretches can be a great way to counteract extended periods in a single position during your commute, says Dr. Plankis. “Consider moving into positions that are opposite to those you’ve been in during your commute,” she says. The above moves are particularly effective for addressing common areas of tension and tightness that commuters experience, helping to promote recovery and reduce the risk of pain and injury.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Exercise and physical therapy for commuting pain

Regular exercise can improve your flexibility, strength, and balance, making you less susceptible to pain and discomfort from commuting, says Dr. Plankis. Even small movements, known as “movement snacks,” can help. Simple actions like sneaking in a stretch while waiting for the bus or doing a few squats while filling up gas can make a big difference in how you feel when you reach your destination.

Physical therapy (PT) can be a powerful tool in managing and preventing pain while commuting. Physical therapists can assess you, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to reduce commuting pain, and personalize your exercise program.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition

References

1. Ryu, H., Cho, S. S., Kim, J. I., Choi, S. H., & Kim, N. (2025). Commuting time and musculoskeletal pain in the relationship with working time: a cross-sectional study. Annals of occupational and environmental medicine, 37, e4. doi:10.35371/aoem.2025.37.e4