Does your lower back pain and discomfort prevent you from vacations and travel for work? If so, you’re not the only one. Long periods of sitting, such as those we experience while traveling, are a frequent trigger for mechanical or generalized low back discomfort. Long durations of sitting cause our hip flexors to tighten, our core to become weak, and our spine to become compressed. You can take steps to avoid back pain, whether your travel is by car, train, or plane.
Tips and Tricks to Prevent Back Pain
- Be sure to sit up straight. The weight of your upper body will be equally distributed throughout your spine if you sit with proper posture.
- Keep your spine neutral. Your lower back’s inward curve is known as your neutral spine. To maintain this bend and ease the strain on your lower back, try placing a towel rolled up at the base of your back.
- Tighten your core. This will guard against core weakness and shield your lower back from unneeded strain. Draw your belly button toward your spine to tighten your inner core. Aim to perform this 20 times every few hours as you practice this throughout your vacation.
- Take breaks frequently. To avoid hip and spine muscle imbalances, you must do this.
- When driving, take a break every hour or so to stretch. To place your spine in the opposite posture from sitting, perform 5–10 standing back extensions. Try to stand up once per hour if you are flying. To get up and stretch with ease, ask for an aisle seat. Get up and start drinking water as soon as the seatbelt signal sounds.
- When handling your bags, practice proper body mechanics. Instead of bending at the waist when lifting, contract your inner core and lift with your knees bent. Never twist your spine in any way. So that your legs, not your lower back, perform the hard lifting and concentrate on rotating your feet rather than planting and twisting. Never hesitate to request assistance with your bags.
- Evenly distribute the loads. Muscle imbalances and pressure on your neck, shoulders, and lower back can result from carrying a backpack on one side of your body. Avoid carrying bulky bags or luggage on one side of your body, and alternate your arms frequently. Use a backpack or messenger bag that is moved across the body to distribute the weight equally. Try to keep your load light by just bringing what is necessary.
- When you get to your destination, spend some time stretching and moving around if you sit a lot throughout the journey. Try some stretches or a little stroll to assist your body in getting into the opposite position from sitting.
Conclusion
Continue to use these back pain prevention strategies while you’re on your trip. These are some strategies others have employed to lessen their pain when traveling. If you have concerns about traveling with back pain, consult your primary care doctor or your chiropractor to receive specific treatment and professional medical advice. That way, you can have the best trip you possibly can!
