Vacations are meant to be exciting and fun, but back and neck pain can turn these relaxing days into a challenge. Long flights and car rides for extended hours can put strain on your spine, leading to discomfort, stiffness, and pain. Luckily, with a few minor adjustments, you can take the stress off your body and enjoy the journey. Here’s a few tips from the experts at iSpine that can help you travel comfortably when your pain is trying to come along for the ride:
- Sit Smart
- Traveling typically involves sitting for long periods of time which can be harsh on your spine. When sitting, have your feet flat on the floor or on a footrest with your knees at a 90 degree angle. This encourages you to sit upright and take some pressure off your back.
- Avoid crossing your legs for extended periods. Crossing your legs can twist your spine and pelvis into uncomfortable positions, adding strain to your body.
- Keep your ears, hips, and shoulders aligned. This small adjustment can help you sit tall and keep your posture in line.
- While traveling can increase stress for some, try to relax your shoulders. Gently drop your shoulders down and bring your shoulder blades slightly together. This can open your chest up and prevent stiffness.
- Move It or Lose It
- Every 30-60 minutes, take a pit stop to stand, stretch, and walk around. Not only will this get your muscles moving and boost circulation, but it’ll also help keep pain from creeping up. Find a rest stop or any spot where you can stretch your legs and reset. Check out this article for some great stretches you can even do while in the car! If you are on a plane, when the seatbelt sign is off and it’s safe to move, take a brief stroll up and down the aisle. Your body will thank you!
- Pack Smart, Travel Light
- A typical shoulder bag can put excessive strain on one side of your body. Opt for a backpack instead, the two padded straps allow for even weight distribution along your shoulders and spine.
- Carrying a heavy duffel bag by hand or over your shoulder can aggravate neck and back pain. A rolling luggage bag is a better option to minimize the stress you are putting on your body. Here are some additional tips from the iSpine team on minimizing pain when you fly.
- Additional Supports for Comfort
- A neck pillow can be a simple but effective tool to provide comfort and support to your neck when traveling. These pillows can help maintain proper alignment of your neck and allow you to rest in a neutral position. The support from these pillows can also give your neck muscles a chance to relax.
- Lumbar cushions or lumbar rolls can help reduce low back pain when sitting. Simply place them in the small of your back, right where your spine naturally curves, to support your posture and ease the strain on your lower back. These supports help align your posture and ease pressure on your spine, making for a more comfortable journey.
Being proactive about pain management when you’re planning a vacation is a smart strategy to ensure you enjoy your trip. Setting up a consultation with an iSpine clinician is a great way to discuss any pain you’re currently experiencing, or to develop a muscle-building routine to prevent any issues that can curtain travel from forming. iSpine Clinics has experts on staff who specialize in pain management and prevention—a great first step is setting up a Rehabilitation and Physical Therapy Consultation.