The idea of a long trip can be discouraging for many people with back problems. Chronic pain can have a huge effect on how you think about or enjoy a trip. We know the seats in airplanes, cars, trains, and buses are not always the most comfortable. They can aggravate already sore areas in the back and neck, causing lingering pain. Fortunately, there are some simple steps you can take that may help you avoid back discomfort while traveling. As always, please consult your physician first to discuss your personal health and specific situation. Then, with his or her support, try these seven tips for easing back pain on the road:
1. Pack lightly
Heavy bags are more than just an inconvenience; they can also irritate your back by straining muscles and joints. The better choice is to use a light suitcase with wheels and a handle for rolling. This will help to avoid any unnecessary strain while lifting and carrying heavy bags. You may not only be rolling the suitcase, but also lifting it up and down stairs or in and out of the car, so it is best not to take one huge suitcase. Instead, try using a couple of smaller bags. If you absolutely need to pack a lot for a trip, the best option may be to just avoid large luggage entirely by shipping most of what you’ll need ahead of time.
2. Lift luggage in stages
Back strain often happens when lifting a heavy item, so try to move slowly when you are transporting luggage. To help remove some of the strain, try lifting bags in separate steps. For instance, when lifting a bag into an overhead bin, you can first lift it to the top of the seat, and then place it into the bin in a separate motion. Be sure to bend at the knees, and use your leg muscles to lift as opposed to your back. It also helps to evenly distribute your body weight on both sides. Finally, remember to avoid twisting while lifting – instead, pivot with the feet.
3. Bring your own back support
Seats in most forms of transportation don’t provide the right type of support for the lower back or neck. When traveling in planes, cars, trains, or buses, it’s a good idea to bring an additional resource for support. For example, a lumbar support pillow can provide extra comfort on long trips. A sweater or jacket rolled up will also serve a similar purpose if you don’t have a lumbar pillow on hand. Inflatable travel pillows can provide additional neck support.
4. Check your posture
Sitting for prolonged periods can strain your back, and your positioning can make it even worse. It’s important to sit in a way that benefits the entire body because poor posture will ultimately add more stress to your spine. To provide yourself with the most relief, make certain your back is aligned against the back of the seat and your headrest is supporting the middle of your head. Keep your shoulders straight and avoid hunching forward. Both feet should be firmly resting on the floor or a footrest. Driving a long distance for your travel plans? Be sure to adjust the seat and steering wheel to a comfortable position so you don’t end up reaching far for the wheel.
5. Make an effort to move around
Merely sitting in one position for an extended period of time can cause discomfort to your spine. Prevent this by getting up and moving around frequently – every 20-30 minutes is ideal. Consider that movement stimulates blood flow, and blood brings important nutrients and oxygen to the structures of the back. This helps to stimulate the soft tissues in your back and keeps them from stiffening, which can reduce aches. Even a few seconds of stretching and moving is better than not doing anything at all.
6. Stretch your legs and hips
Stiffness and tension in the hamstrings and hip flexor muscles can develop when you sit for long periods of time. This can ultimately put pressure on the lower back. Look for opportunities to stretch your body and reduce back strain, even while seated in a small space. For example, keep your hamstrings limber with a standing or sitting hamstring stretch.
7. Bring cold and hot packs for quick pain relief
Despite taking the necessary precautions, your back pain may still flare up while you’re away from the comforts of home. If so, try applying a cold pack or alternating ice and heat. Ice and hot packs should be easily accessible while traveling. If not, you can simply put some ice in a plastic bag and apply it to the area of pain. Plan ahead by bringing disposable hot packs that heat up when you open them. Commercial heat wraps are also available, which wrap around the middle of the body and incorporate heating units. Some heat wraps last several hours, making them ideal during a lengthy trip. However, too much heat can add to swelling, so be cautious. It can be helpful to alternate ice and heat for 10-15 minutes each.
Best of luck – and have a great trip!
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