Tips to Reduce back pain when traveling


Traveling while having back pain can sometimes be a great hustle. Many people suffering from back pain problem seldom travel due to fear of increased pain after the journey. The car, bus, train airplane seats are never comfortable to suit your back issues. Sitting for a long time on these seats might only increase your back pain. The below tips will help you reduce back pain and discomfort while traveling.

Proper luggage lifting


Back strain most of the time occurs due to poor lifting techniques. Due to this reason, you are recommended to lift the heavy luggage slowly and break the lifting process into smaller parts if possible. For example, when you want to lift a bag into the overhead bin, you can break the process two steps. First, lift the back of the seat them into the overhead bin.Below are other lifting tips you should embrace during your travel.

  •  Bend your knees when lifting and use the leg muscles rather than the back muscles. This will prevent any strain on your back muscles.
  • When lifting, use your knees as the pivot to avoid twisting your lower back.
    • Make sure to carry heavy objects close to your body and distribute the weight of the object evenly on each side of the body.
  • If you are carrying your luggage using your shoulders, make sure to alternate with the other shoulder to avoid straining one shoulder.

Read More: Can a bad posture Cause back Pain? Bad Postures to Avoid

Carry your Own Back Support

The seats on cars, buses, trains do not offer the right support for your lower back. It will cost anything for you to park your own lumber or neck support. A lumbar support will help you support your lower back and make your travel comfortable. If by any chance you forgot to carry your own lower back support, you can use a sweater or a rolled towel to support your back. An inflatable travel pillow can be of great help to support your neck to avoid cases of a neck strain. It can be of great help especially when you are sleeping during your trip.

Support Your Feet

As much as you want to support your back during travel, support your feet too is equally important. Supporting your feet on a firm surface is vital, or else the additional stress is transferred to your lower back. In case your seat is high, use a foot rest to support your feet or improvise one. Using a foot rest will ensure that your knees are at the right angle and this helps reduce strain on the lower back.

In case you have a long drive, resting both feet on the floor providing good support to the lower back than when one of the feet is resting on the gas. Therefore, it is important to consider using cruise control for long drives.

Pack Light

It is important to pack light luggage to avoid any inconvenience. Even if you use a traveling bag with wheels, you will still be forced to lift it on the stair cases. To avoid all this, you can park your luggage in smaller bags that are easy to lift. If possible, you can also ship your luggage before the travel day and only carry a small bag during your trip day.

Check Your Posture

good posture when traveling

Sitting down for long periods only adds strain to your back. You cannot avoid this when traveling for a long trip; you only need to adopt a good sitting posture. Make sure your sitting position aligns your back on the seat, and your head is properly placed on the head rest. Your shoulder shoulders should be straight to avoid hunching forward. Most importantly, both of your feet should rest on the floor or a foot rest. In case you are driving. It is important to adjust your seat and the steering wheel in a comfortable position. You not should by any case try to reach the steering wheel since this strain the back muscles.

Always be Active

To avoid or reduce back pain, you need to stay in an active mode throughout your travel. The spine is designed in a way that it should be in motion most of the time. Sitting down for extended periods not only puts a strain on the back muscles but also puts stress on the spine.

You need to get up and stretch for every 20-30 minutes of your travel. Stretching helps blood to move to your back muscles where this helps to supply nutrients and oxygen to the muscles and spine. This prevents stiffening and aching of soft back tissues.

A 10-second stretching is worth than sitting still for hours. Sitting down for long is the reason for deep vein thrombosis. Therefore, it is important to keep yourself active.

Stretching Your Legs and Hips

Sitting for long can cause stiffness and tension in the muscles of your legs – (hamstrings) and also the hip flexor muscles. To prevent this, make sure to stretch your hamstrings throughout your travel. You can do this by sitting on the edge of your seat and straighten your leg while the heel is touching the floor. Also, pull your leg back against your thigh. Hold your leg in this for 30 seconds while alternating for both legs.

Quick and Easy Method to Reduce Back Pain

In case you get a back pain or your back pain increases when you are traveling, you can reduce the back pain by using ice pack or heat. This is most convenient and available methods you can use comfortably while traveling. You can pack ice in the plastic back, and place it on the back of your back while driving if your back pain increases. Also, you can use heat wraps that can last for several hours and hence convenient for your travel. Do not use the heat wraps continuously on you back since too much heat can lead to swelling. Use the heat therapy for 10-15 minutes to avoid a prolonged period of use.

The above tips will help you cope or reduce back pain when traveling. Avoiding activities such as bad posture and bad lifting habits will help you avoid aggravating back pain. If you follow the above guidelines, you are promised of a comfortable and stress-free travel.

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