1. Seek Out the Gym – Making it a point to find out if your hotel accommodations have a workout facility is mentally put you in the mood to exercise.  Doing this before departure will get the mind centered on, “I have got to get off this plane and onto a treadmill.”

2. Walk it Off – Often travel can be very mentally exhausting, which can manifest as physical symptoms.  Trust me, your body is not tired from sitting for a long time.  It has been doing nothing!  Get back to the hotel and find some place to just walk around downtown or even just around the hotel. 

3. The Hotel Room Workout- No workout facility?  No problem.  Simple exercises just as squats, lunges, push ups, sit ups, and dips on the bed are enough to get the body and back together.  The back is just begging for something other than sitting so anything you can do just around the room is great!

4. Skip the Elevator – After spending many hours inactive, you have to make it a point to do more.  When traveling, make it a point to take the stairs instead of the elevator.  I believe people should do this anyway but particularly when you are traveling.  This will get in those extra minutes of activity that will take the edge off the back. 

5. Get in a Little Stretch – Sitting causes everything in the body to tighten up.  This stiffness can manifest as aching pains that hurt initially to move but they want to move!  Focus mainly on the lower back, hamstrings, calves, and quads.  They are the parts that get really tight when left in a sitting position all day.