Road trips can be a great way to travel around the country as you can spend time with your loved ones. But, sitting in a car for long periods can lead to back pain if you’re not careful, and this can easily lead to permanent damage to your back.
Here are some tips to help prevent back pain during your next road trip:
1. Make Sure Your Seat is Adjusted Correctly
Your car seat should be adjusted so that your feet can reach the pedals, your back is supported, and your headrest is at the right height to support your head and neck. If you’re a passenger, try and do the same for your seat and maybe even use a small pillow or two if you need more support. You can also recline the seat if you plan on taking a nap.
2. Take Breaks Every Hour or Two
Try to stop every hour or two to get out of the car, stretch your legs, and walk around for a few minutes. This will help to prevent stiffness and discomfort and release the pressure that’s been building up in your back. Use the moment to use the bathroom, have a little snack, or take pictures of the scenery if you’re in a picturesque place.
3. Stretch Before and During Your Trip
Stretch your back, neck, legs, and shoulders before you start your trip and throughout your journey. This will help to loosen up any tight muscles and improve your circulation. Thankfully, stretches are quick and easy to do, and you can do this at every stoplight. You can also stop at the side of the road if you want a deeper stretch.
4. Use a Lumbar Roll or Cushion
A lumbar roll or cushion can help to support the natural curve of your lower back, which can help to prevent back pain. These are put at the back, and some cushions even have a strap to tie it around your cat seat to prevent it from getting dislodged while you’re moving.
5. Adjust Your Posture
Try to sit up straight and avoid slouching or hunching over while you’re driving. This will help to keep your spine in a neutral position and reduce the strain on your back. As a passenger, you may also recline your seat to support your back even when you’re asleep.
6. Use a Heating Pad or Cold Pack
If you’re experiencing back pain, you can use a heating pad or cold pack to help relieve the pain. This will reduce any aches and pains in your joints. Make sure to prepare them and keep them inside the car so you can pull them out whenever you need to.
7. Try to Avoid Heavy Lifting
Avoid lifting heavy objects or suitcases into the trunk of your car, especially if you’re not used to lifting such heavy items. This can put a lot of strain on your back, and may even pull a muscle if you push yourself too hard. Instead, have someone else stronger do it for you, or have someone else assist you in putting them inside so you can halve the weight.
8. Consider Using Back Pain Relief Products
There are a variety of products available to help relieve back pain, such as back supports, seat cushions, and lumbar rolls. There are even products available to prevent back pain, specifically for long journeys like road trips and long-haul flights! Make sure to do your research before leaving for the trip so you can have ample time to get it delivered to you and tested.
9. Stay Hydrated and Eat Healthily
Drinking enough water and eating healthy can help to prevent back pain, as dehydration and poor nutrition can contribute to muscle stiffness and discomfort. Have a lot of food and beverages with you in the car so you can reach them whenever you need something to eat or drink. Also, have a larger package of them in the back that you can pull out whenever you need your stocks in the car replenished.
Conclusion
In summary, to prevent back pain while traveling or during road trips, make sure your car seat is adjusted correctly, take breaks every hour or two, stretch before and during your trip, use a lumbar roll or cushion, adjust your posture, use a heating pad or cold pack, try to avoid heavy lifting, consider using back pain relief products, stay hydrated and eat healthily and consult a doctor if necessary.
