A Chiropractor’s Guide to Pain-free Travel
Summer vacation is here for many, and the excitement of traveling and discovering new places is undeniable. However, it's crucial to keep our spines happy and healthy while on-the-go. Here are some friendly tips to help you avoid travel-related issues like back pain and neck stiffness.
PRE-TRAVEL PREP
Before you hit the road or board your flight, consider these smart packing tips:
Pack light: Your back and shoulders will thank you!
Ergonomic luggage: Choose wheeled suitcases or backpacks with good support to prevent upper back strain and lower back injury.
Stretches: Simple exercises can prep your body for travel, like a warm-up for your vacation. Here are some stretches for your car or the plane (recorded in 2021 - but as relevant as ever!):
DURING TRAVEL
Long flights or car rides can be a literal pain. Here's how to make them more comfortable:
Good posture: Use lumbar supports and neck pillows to keep your spine aligned.
Move: Stand up and stretch every hour. Your body wasn't made to sit still for too long.
Stay hydrated: Drinking plenty of water and electrolytes to help prevent muscle stiffness.
Invest in a supportive travel pillow to help you get quality rest on the go.
When I was traveling to Uganda recently, I purchased a fantastic neck pillow. My biggest problem when traveling is neck pain associated with whiplash when my head bobs up and down as I fall asleep. This pillow secured my head to the seat and the eye pillow gave complete black out, this is a great travel pillow. For those who get a pinch in the base of their neck you can use something like this, wrap around pillow.
AT YOUR DESTINATION
Once you arrive, maintaining good habits is essential:
Sleeping tips: Adjust your sleeping setup using a rolled-up towel under your neck if the pillows are too thick or too thin for your liking. Sleep with a pillow between your knees or behind.
Activity caution: Enjoy your adventures but be mindful of activities that could cause injury, like extreme sports or unprepared long hikes. Make sure you pack the appropriate gear such as hiking boots.
Finding help: Don’t hesitate to look for a local chiropractor or massage therapist if you need one during your trip.
In summary, take care of your spine to fully enjoy your summer adventures. A little preparation and mindfulness go a long way. And remember, we're here to help! Consider visiting us at Back to Health before or after your trip for personalized advice and adjustments.