Here’s what to do to avoid cramps and other ailments.

Stay alert.
Drowsy driving can be fatal. Don’t push yourself to drive late into the night, when you are usually asleep. Switch drivers or get a hotel room.Take a break every 2 to 3 hours.
Extended sitting is hard on the lower back due to that constant flexed position. Sitting compresses the discs between your vertebrae which potentially leads to numbness, pain, or tingling in your legs. Your hips & neck and hips could also get tight. Get out of the car and walk around a bit. It can help keep you comfortable on long drives.

Do a nice big back stretch.
Stand tall and extend your shoulders back as if you were trying to touch your elbows together; repeat 5 times. Next, take a deep breath and reach your arms overhead while arching your back slightly. Hold that position for a few deep breaths, then lower your arms and repeat a few times.

Next, let’s address your leg cramps; or how to avoid leg cramps.
Stand with your feet staggered in a lunge; left knee bent in front and right leg straight behind so that your heel touches the ground. With your hands on your hips (or holding on to something for balance), clench the right side of your gluteal (butt)  muscles. Hold the position for about 30 seconds, then switch legs.

Relax your tight shoulders.
Keep your chin parallel to the ground, take a deep breath, then slowly draw your head back as far as you can. You might feel a stretch along your upper spine & shoulders. Repeat this a few times.

Flex your feet.
According to Mary Cushman, M.D. and spokesman for the American Heart Association: “Trips longer than 4 hours increase your risk of deep vein thrombosis, a clot that forms, usually in the lower leg or thigh. Stopping to walk around helps”.