It’s summer and for many of us that means taking a long awaited vacation. Whether you’re taking planes, trains or automobiles, don’t let back pain interfere with your travel plans. Here are some tips for preventing back pain on your summer holiday.
For the road tripper:
- Bring a pillow for your car that supports your lower back, or simply take a towel and roll it up and place it in the lower back region.
- Stop and take breaks along the way to walk around and stretch.
- If you normally keep your wallet in you back pocket, make sure you remove it. Do not sit on it as this can cause pelvic un-leveling and lead to back pain.
- Pack a cooler with ice packs or bring a heating pad with a power converter to help reduce muscle spasms, pain, and inflammation.
Taking to the skies:
- If you’re flying, try to choose an aisle seat , or upgrade to a seat with more legroom so you have more room to stretch.
- Focus on good posture. Sit upright with your feet on the floor and bring a pillow for your neck and back. Inflatable pillows are available and are easy to pack in your carry-on.
- Pack light so you don’t have carry or lift a heavy suitcase.
Lifting luggage:
- Bend at your knees and use your leg muscles rather than your back muscles.
- Avoid twisting your lower back while lifting.
- Carry heavy items very close to your body.
- Distribute weight evenly on both sides of your body.
- If you are using a backpack, center it over your entire back, refrain form putting it over one shoulder.
- If you are using a shoulder bag or tote switch sides often to avoid stressing one side of the back.
David J. BenEliyahu, DC, DAAPM, DABCSP is the Administrative Director of the Back & Neck Pain Center at Mather Hospital.
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