Travel Tips to Reduce Back PainEdited by Madelyn Miller, the TravelLadyWhen making travel plans, remember that your spine needs time to relax and adjust, too. After a car accident, I learned that it was even more critical to take care of my back when traveling. Here are some helpful tips I would like to share with you. Driving
In addition, arm, neck and shoulder strain can occur from the driver reaching forward to the steering wheel. To better support good posture when driving, lumbar supports and seat cushions can be helpful. Lumbar supports fit the inward curve of the low back to provide support and align your spine. A seat cushion that is thicker in the back than in the front can raise the hips and reduce strain. Many cushions also have a cut-out to relieve coccyx pressure. Be sure to get these cushions several days before your trip, so your body will have time to adjust to the new level of posture support. When loading the car with luggage, be sure to lift using your knees and leg muscles instead of your back muscles. Avoid twisting the body while lifting, pivot with your feet instead. If you must carry a heavy item, hold it as close to your body as possible. Allow time for regular stretch breaks when traveling. Getting out of the car and moving around for even a few minutes can provide tremendous relief for an aching back. If possible, take turns driving. Flying
If you have a back or neck support you use in the car, consider using it on the plane. If you will be sleeping on the plane, special U-shaped neck supports are available to better support the neck and chin when sleeping upright. Inflatable lumber supports can also help with spinal alignment, and can be rolled up for easy transport. If possible get up and move around every 20-30 minutes. Stretch and flex your legs regularly when sifting for long periods. Movement stimulates blood flow, which helps keep muscles and tissues from feeling so stiff and sore. It also helps reduce the risk of deep vein thrombosis (blood clots in the leg) when you are sitting for extended periods. Try to use a suitcase with wheels, and pack lightly. Some people use two smaller suitcases instead of one large one. Others ship items ahead instead of carrying them on a trip. To reduce wrist strain when pulling luggage, consider a “Travel Tow” --a small handle that attaches to a suitcase to allow 360° rotation. SleepingYour body needs as much, if not more, rest when traveling as it does normally, so don’t neglect to plan for this. If you have a cervical pillow, consider taking it with you to reduce neck strain from sleeping on an unfamiliar or poorly fitting pillow. Allow time for your body to rest and recover from travel. Jet lag, when your biological clock is out of sync with local time, can cause you to feel excessively sleepy during the day and wide awake at night. Plan on gradually adjusting your bedtime before travel to coincide with your destination time zone. Information provided from Relax The Back stores. These suggestions are provided for general information, and should never replace the advice of a qualified healthcare professional MADELYN Miller is a food and travel writer who contributes to www.travellady.com, www.cocktailatlas.com, www.chocolateatlas.com, www.teaatlas.com, www.carladynews.com and other publications |
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Car seats generally put your body in a very awkward posture that can lead to pain. Typically, you lean back with your knees higher than your hips, puffing strain on your low back and coccyx (tailbone).
Sitting for extended periods on a plane can add strain to the low back and neck.