Traveling can be a harsh reminder that the spine was not designed for long hours of sitting.
Do you get back pain while traveling? Likely, especially if you travel frequently.
You’ve probably felt the pain and stiffness that come with extended periods of sitting down in a car or airplane. However, there’s good news!
By taking proactive steps before, during, and after your journey, you can minimize back pain while traveling.
First, travel light.
Pre-Travel Preparations:
Before embarking on your trip, it’s essential to set yourself up for success. Packing light can significantly reduce strain on your back.
For example, it’s better to take two small suitcases, weighing no more than 20 pounds each, instead of one large one.
Support, Support, Support
Invest in Supportive Gear:
Consider investing in a neck or lumbar roll to support your spine and keep it from twisting into unnatural positions. These handy tools provide crucial support to your spine, preventing it from twisting into uncomfortable positions during your travels.
Don’t hesitate to ask for advice on exercises you can easily incorporate into your travel routine that can help you avoid back pain while traveling.
Break Up Heavy Lifting:
During your journey, be mindful of heavy lifting. Break lifting heavy objects into several stages, and never lift and pivot at the same time.
If you forgot a support pillow, make one from a rolled-up sweatshirt, towel or blanket. A lumbar roll should be large enough to comfortably fill in the space between the small of your back and the seat.
Ensure that your lumbar roll adequately fills the space between your lower back and the seat for optimal support.
Stay Active During Travel:
It’s crucial to keep moving while traveling to prevent stiffness and discomfort. While waiting in line or sitting, get up and walk around every 20 to 30 minutes.
Pay attention to your posture, too, to keep your back correctly aligned and reduce strain on your back.
Sudden lifting after inactivity can cause back injury.
Post-Trip Care
After reaching your destination, take some time to perform stretching exercises before handling your luggage and lie face down on the floor with a pillow under your chest for a few minutes.
This helps alleviate tension in your back, prepare muscles for movement, and counteract pressures from sitting.
Remember to avoid sudden lifting after a period of inactivity to prevent back injury.
Quick Relief Options:
If your back begins to ache during your travels, consider packing a large plastic bag in your luggage; it takes up no space in your luggage and can be filled with ice and wrapped in a towel to make an ice pack if your back hurts.
Precautions for a Pain-Free Journey
Back pain while traveling can be a nuisance, but by implementing these simple precautions before, during, and after your trip, you can effectively prevent travel-related aches and pains from putting a damper on your vacation.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
Remember, we’re here to provide you with specific exercises tailored to make your travel experience as comfortable and enjoyable as possible. Safe travels!