In this period, it is not unusual to travel. People would be moving from place to place to visit their loved ones. It is not unusual to have back and neck pain while travelling. This is because of the myriad stresses placed on the spine’s intricate network of muscles, joints, and discs. A common source of back strain while traveling is handling and lifting luggage, as well as sitting for long periods. Below are 5 essential travel tips to minimize back strain and pain from long travel days:
1. Put comfort first
Take the time to make sure you’re comfortable from the moment you set off on your trip. The smallest irritant in the beginning of your trip can turn into raging pain later. Travel light. Start by keeping your back pockets empty. Then sit up straight and at a comfortable distance from the steering wheel. To better support the contour of the inward curve in your lower back, use a small pillow or roll up a scarf and place it between your lower back and the seat.
2. Make your ride as smooth as possible. Bumps in the road can jar your spine and increase pain. So ride in a passenger car, rather than an SUV or pickup. Replace worn shocks to limit the bounce in the car. Replace worn tires to reduce vibration or shaking. Sit on a car seat pillow or coccyx cushion to provide more padding between you and the road.
3. Stay flexible. Sitting in one position in a car will stiffen up your back muscles and can lead to achiness and possibly muscle spasms. Everyone should ideally take at least a 15-minute break for every 2 hours of driving.
4. Shift your position periodically. When possible, try to move a little in your seat. Even 10 seconds of movement and stretching is better than sitting still. At a minimum adjust your seat and change your position slightly every 15 to 20 minutes.
5. Supporting your spine starts with bottom-up leverage from your feet. Your feet need to be placed on a firm surface and at the right height to avoid transferring stress to your lower back. It is ideal to have your knees at a right angle.