Avoid back pain while travelling with these simple tips

Spinal health isn’t something we usually think about when we’re on holiday. But if we’re not careful, unexpected back pain can potentially ruin the entire experience.

As both a chiropractor and someone who’s very susceptible to the travel bug, you can take it from me – prevention is always better than cure. Here are some simple tips you can follow to protect your spine on your travels and ensure a healthy, happy holiday.

Take regular breaks & move around when you can

Whatever your chosen mode of transport, make sure you take regular breaks from sitting. The spine is designed to move, so long periods of sitting in the same position can damage it and cause pain in the neck and back. Moving around improves circulation, eases the stress on the spine and helps reduce fatigue.

If you’re travelling by air, try to book an aisle seat so you can move around more easily. When it’s safe to do so, get out of your seat and walk around the cabin.

Check your posture

Sitting for long periods is bad enough, but poor posture puts even more stress on your spine. Maintaining proper posture keeps the spine aligned and in its natural position.

When sitting, make sure your back is aligned against the back of your seat and that your headrest is supporting your head. Keep your shoulders straight and avoid hunching or slouching forward. Resting both feet on the floor will also help.

If you’re driving, adjust the seat and steering wheel to a comfortable position so you’re not reaching for the wheel.

Pack light & lift luggage carefully

Try to pack as light as you can. Use a lightweight suitcase with wheels that’s easy to pull and maneuver.

When lifting luggage, bend your knees and use your leg muscles (not the back muscles) to lift. Hold heavy items close to your body, distributing the weight evenly on both feet. When you are moving your luggage, lift slowly and in careful steps to protect your back. If you’re carrying a shoulder bag, switch sides to avoid stressing one side of the back.

Stretch!

Incorporate stretching into your travelling and holiday as much as possible. This is an easy way to increase circulation and keep the spine mobile. Try to take regular stretch breaks during your travels – at least every 1-2 hours is a good ball-park figure.

Get in touch today

If you would like more information about how to look after your body while travelling or are experiencing back pain book an appointment before you embark on your next holiday. I can help you plan ahead and stay comfortable during travel. 

For more information on maintaining a healthy spine in all areas of life, contact us today.