Avoiding Back Pain When Travelling
Travelling can be both exciting and exhausting, whether you’re off on holiday, traveling for work or visiting friends and family. When it comes to keeping your body comfortable through long flights, car rides, or hours spent sitting in different positions, it’s important to stay mindful of your body and posture. For those susceptible to back, neck, or joint pain, staying comfortable while traveling can be challenging. As a clinic specialising in chiropractic care, we often see patients returning from trips with new or aggravated symptoms due to prolonged sitting, heavy luggage or non-ergonomic seating. If you have any concerns about symptoms like these, or if you yourself have just returned from a trip feeling a little more stiff than usual, don’t hesitate to contact us or book an appointment using the easy online booking system to see how our expert chiropractors can help you. Below, We have collected some effective chiropractic tips to help you stay comfortable and protect your spine while travelling.
Pack Smart, Travel Light
Overpacking and lifting heavy bags can place strain on your back, shoulders and neck. Where possible, opt for a suitcase with wheels and a handle as this allows you to take some of the strain away from your spine, distributing it to your arms and legs. If you’re carrying a backpack, make sure it’s evenly balanced on both shoulders and fastened tightly enough, so as to avoid excessive pulling on the spine. Always lift your luggage carefully, utilising safe lifting technique by bending at the knees to avoid excessive stress on your back.
Be Mindful of Your Posture
Whether you’re flying or driving, sitting for extended periods of time can put pressure on your spine, especially in the lower back. Practice good posture by sitting with your back straight and fully supported against the seat. Avoid slouching your shoulders or leaning to one side and try to keep your feet flat on the floor. If you’re in a car, make sure to take the time to adjust the seat accordingly, as we all have different heights and builds. Adjust the seat so that your knees are at a 90-degree angle to reduce pressure on your lower back.
Take Regular Breaks
Sitting still for long periods can lead to stiffness, muscle fatigue and tension in the lower back and neck. This can become an issue when at home or at work, however it can be particularly problematic when travelling, as you are typically not used to the seats in a plane or rental car. Whenever possible, take breaks to stand up, stretch or walk around. If you’re flying, try to stand up and stretch every hour or so, or use foot exercises to keep your blood circulating. When driving, make sure to stop every couple of hours to stretch your legs, back, and neck. These breaks can help to reduce the risk of blood clots and maintain circulation, making it easier to stay comfortable during your journey.
Use Supportive Equipment
Travel-friendly lumbar support cushions, neck pillows and footrests can make a huge difference in maintaining proper alignment and comfort. A small lumbar pillow can help support the natural curve of your lower back, especially if the seat doesn’t offer ideal ergonomic support. Neck pillows are also helpful for preventing neck strain if you plan on sleeping while traveling. Proper support can help you stay comfortable without putting unnecessary strain on your spine.
Always Stay Hydrated
Dehydration can lead to muscle cramps, which can be especially uncomfortable during travel. Drinking plenty of water helps to keep your muscles and joints hydrated, reducing the risk of stiffness, discomfort and cramps. Avoiding caffeine and alcohol, which can both contribute to dehydration, will also help your body remain adequately hydrated. Drinking water regularly will help keep your muscles relaxed and support circulation, making it easier to move and stretch.
Travel doesn’t have to mean compromising your comfort or spinal health. By following these chiropractic tips, you can protect your spine, prevent painful symptoms and make your journey as comfortable as possible. With a few simple accessible adjustments, you can focus on enjoying your trip, pain-free and with optimal spinal support. Safe travels!
