With summer approaching, many of us may be looking at making those travel plans we have postponed over the last few years! With this in mind, I thought it would be good to go over a few tips and tricks to avoid the neck or back pain that can often come with traveling long distances by plane or by car.
Why do we get pain while we are traveling?
The most common kinds of pain people get while traveling are low back and neck pain.
These kinds of mechanical pains can occur with the lack of movement we often experience when we spend long amounts of time traveling on a bus, plane, train, or car.
These pains can come from tight muscles or stiff joints, both coming from a
These kinds of mechanical pains can occur with the lack of movement we often experience when we spend long amounts of time traveling on a bus, plane, train, or car.
These pains can come from tight muscles or stiff joints, both coming from a
- lack of moving,
- lack of stretching,
- or lack of using our muscles during these trips.
How to avoid muscle or joints aches and pains while traveling:
1. Move as much as possible
Motion is lotion! If you can, try to get yourself a bit of movement every 30-60 minutes.
Whether it is a neck stretch while you are in the car, or a short leg stretch in the aisle of the airplane or on the side of the road, your body will thank you later!
Keeping your muscles and joints moving will prevent them from becoming stiff as quickly, and will therefore prevent the aches that can typically occur with sitting still for long periods of time.
Whether it is a neck stretch while you are in the car, or a short leg stretch in the aisle of the airplane or on the side of the road, your body will thank you later!
Keeping your muscles and joints moving will prevent them from becoming stiff as quickly, and will therefore prevent the aches that can typically occur with sitting still for long periods of time.
2. Avoid awkward positions
Try to find yourself a comfortable position that your body can tolerate for longer periods of time.
Avoid hunching forward or looking at your phone in your hands for a long time, as this will increase your neck and back pain over time. Even if a particular position is comfortable to sit in, your body may not appreciate sitting in the same position for long periods, so find a few different positions your body can tolerate that you can rotate through throughout your travel time. For example, keeping your pelvis in a neutral position with your back comfortably straight, your eyes facing forward and your feet on the ground is likely to be more comfortable than hunching over to look at your phone throughout your flight.
Avoid hunching forward or looking at your phone in your hands for a long time, as this will increase your neck and back pain over time. Even if a particular position is comfortable to sit in, your body may not appreciate sitting in the same position for long periods, so find a few different positions your body can tolerate that you can rotate through throughout your travel time. For example, keeping your pelvis in a neutral position with your back comfortably straight, your eyes facing forward and your feet on the ground is likely to be more comfortable than hunching over to look at your phone throughout your flight.
3. Use support when you can
In order to avoid awkward postures as mentioned above, it can be useful to use support devices such as a neck pillow or lumbar support roll.
A lumbar support roll helps you keep your low back’s natural curve and neutral spine.
A neck pillow can help you from finding yourself waking up with neck pain from sleeping in funny positions if you fall asleep while traveling. There are many devices that are made to make traveling more comfortable on your body, and the one that might benefit you the most will be dependent on how you normally sit and function while you travel.
A lumbar support roll helps you keep your low back’s natural curve and neutral spine.
A neck pillow can help you from finding yourself waking up with neck pain from sleeping in funny positions if you fall asleep while traveling. There are many devices that are made to make traveling more comfortable on your body, and the one that might benefit you the most will be dependent on how you normally sit and function while you travel.
4. Watch how you carry your things
Many of us tend to bring a lot of things with us when we travel. Because of this, we can sometimes find ourselves carrying many heavy and awkward things.
It is important to pay attention to what we are carrying and how we are carrying them, because we can injure ourselves if we do not use proper carrying mechanics or if we are carrying things that are too heavy for us.
For example,
It is important to pay attention to what we are carrying and how we are carrying them, because we can injure ourselves if we do not use proper carrying mechanics or if we are carrying things that are too heavy for us.
For example,
- if you have a backpack, use both straps to avoid having too much or uneven pressure on your shoulders and back.
- If you can, use trolleys to move your bags.
- If you are carrying something heavy, try to make sure that you are not putting too much strain on your back so that you don’t wind up with pain from carrying your heavy suitcase (or items) for long periods of moving or walking.
5. Try to keep stress levels low
Traveling can be stressful at times, but if you can try to plan ahead to avoid some of the stress, your body will thank you!
Stress can increase muscle tension, and most people hold this tension in their necks and shoulders.
If you know that you are someone who is prone to stress while traveling, try to add some deep breathing to your routine and try some neck stretches to avoid having that tension build up in your neck while you are on the road.
Stress can increase muscle tension, and most people hold this tension in their necks and shoulders.
If you know that you are someone who is prone to stress while traveling, try to add some deep breathing to your routine and try some neck stretches to avoid having that tension build up in your neck while you are on the road.
Overall, traveling can be really fun and active! But if you are sore or achy because of the travel to your destination, it can make the trip less fun overall. Try some of these tips to help with those pesky aches and pains we tend to get while traveling, and reach out to a physiotherapist if you need help getting moving!
~ Elise Harrison, Physiotherapist
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