Travel tips for enjoying a pain free summer!

1. Plan Ahead

Preparation is key to reducing back pain during travel. Begin by booking travel options that offer more comfort and flexibility where possible. Opt for seats with extra legroom on flights or trains, and if driving, plan regular breaks to stretch and move around. Choose accommodations that provide supportive mattresses and avoid rooms with many stairs. 

2. Pack Smart

The way you pack your luggage can significantly impact your back. Use a suitcase with wheels and a retractable handle to minimise lifting, and push it in front of you rather than drag it behind you. Pack light and distribute the weight evenly across multiple bags if necessary. A backpack with padded straps can be a good option for carrying personal items, as it distributes weight more evenly across your shoulders and back. 

3. Think Posture

While traveling, maintaining reasonable posture is crucial. Whether you're sitting in a car, plane, or train, keep your back aligned with the seat and avoid slouching for long periods of time without moving. Use a small pillow or a rolled-up jacket to support the natural curve of your lower back if you're getting uncomfortable. Your feet should rest flat on the floor, and your knees should be at a right angle. If your feet don't reach the floor, use a footrest or a sturdy bag to prop them up. Remember, whilst there is no such thing as perfect posture, we are designed to move, which brings us onto our next point...

4. Move Regularly

Staying in one position for too long can strain your back. Aim to change positions frequently. If you're on a plane or train, take a walk up and down the aisle every hour. On long car trips, plan to stop every couple of hours to get out and stretch. Gentle movements like stretching your arms, legs, and back can help keep muscles relaxed and reduce stiffness.

5. Stay Hydrated

Dehydration can make your muscles more prone to cramping and pain. Drinking plenty of water helps keep your muscles hydrated and reduces the likelihood of back pain. Avoid excessive consumption of caffeinated or alcoholic beverages, as they can contribute to dehydration. 

6. Exercise

Incorporating some gentle exercises and stretches into your routine before and after travel can help maintain flexibility and strength in your back. Focus on core-strengthening exercises such as pelvic tilts, bridges, and gentle yoga poses. Stretching your hamstrings, quadriceps, and hip flexors can also alleviate tension in your lower back.

7. Mind your Luggage

When lifting luggage, use thoughtful techniques to protect your back. Bend at the knees and hips, not the waist, and lift with your legs rather than your back. Hold the luggage close to your body to minimise strain. If you're unable to lift heavy items, don't hesitate to ask for assistance from staff or people stood next to you. If you say thank you, no one will mind doing a good gesture!

8. Using Supportive Travel Accessories

A point we touched on earlier was rolling up a towel or clothing to put in the small of your back if you're sitting for long periods of time. Sometimes, investing in supportive accessories can make a big difference, such as a lumbar support cushion can provide extra support for your lower back during long periods of sitting or compression socks can improve circulation in your legs, reducing the risk of swelling and discomfort. There are many things that can help make your journey more comfortable.

9. Listen To Your Body

Pay attention to your body's signals. If you start to feel pain or discomfort, don't push through it. Take a break, stretch, and adjust your posture. Ignoring early signs of pain can potentially lead to more issues later.

10. Ask Your Osteopath

Before your trip, consider consulting with one of our osteopaths. They can provide personalised advice and treatment to prepare your back for travel. We can also recommend specific exercises or stretches tailored to your needs. 

Safe Journeys...

Traveling with back pain requires a bit of extra planning and awareness, but it doesn't have to ruin your holiday. By following these tips, you can minimise the risk of aggravating your back and enjoy your summer holiday to the fullest. Remember, taking care of your back while travelling is an investment in your overall well-being, ensuring that your holiday is filled with relaxation and joy, rather than discomfort and pain. Don't forget, we're here to help you feel better.

Safe travels and enjoy your holiday!