Summer vacations often involve long hours of sitting during flights, road trips, or even extended periods of walking & carrying luggage.
These activities can strain your back & lead to discomfort if not managed properly.
Here are 5 tips to help you protect your body and prevent back pain while traveling:
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Use Proper Lifting Techniques: When lifting your bag, bend at the knees rather than at the waist. Use your legs to lift, keeping your back straight. Do not stoop forward to lift your bag. When preparing to lift it, stand as close to your bag as possible. Keeping the weight you are lifting close to your center of mass will help to reduce back pain and injury!
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Take Frequent Breaks: If you’re driving or sitting for long periods like in a plane, take regular breaks to stand up, stretch, & move around. Get in some good dynamic stretching before getting in the car or on the plane. Areas to target include your hips, spine, quads/hamstrings, neck, and shoulders. Personally, I like to get up every hour. If you're on a longer car ride or plane trip, do some gentle movements every so often in your seat rather than sitting still. Lean forward/backward, side to side, roll your shoulders forward and back, gentle neck rolls, and gentle hip/knee/ankle movements can all help reduce tightness and aches.
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Practice Good Posture: Whether you’re sitting on a plane, train, or in a car, make sure your back is straight & supported. Use a small pillow or rolled-up towel to support your lower back if necessary. This helps to support your lumbar curve. If you are sleeping while traveling, a small pillow or rolled jacket/hoodie can help with your neck alignment.
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Stay Hydrated: Drink plenty of water. Staying hydrated helps keep your spinal discs healthy & supports overall muscle function. Don't skip on water because you are afraid to pee - this can actually lead to more frequent rest breaks! Water helps to keep your muscles and connective tissue lubricated, which helps to reduce aches.
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Stay Active: Plan for some light physical activity while traveling, like walking or stretching, to keep your muscles active & flexible. If your travel plans involve a lot of sitting, then plan for a morning or evening walk or gentle dynamic stretching daily to keep moving!
