General | March 8, 2024

Managing Low Back Pain During Long Weekend Travels

Dr Jarryd Crisp-OSTEOPATH | SENIOR OSTEOPATH-Double Bachelor of Health Science/Applied Science (Osteopathy), Bachelor of Health Sciences

Long weekends offer the perfect opportunity to escape the routine and explore new places. However, for those dealing with low back pain, travelling can be challenging. Hours of sitting in cars, trains, or planes, coupled with sleeping in unfamiliar beds can exacerbate discomfort. Here are some tips to help manage low back pain during your long weekend getaway:

  1. Choose the Right Mode of Transport: When possible, opt for a mode of transport that allows for frequent breaks and movement, such as driving or taking a train. If flying, consider upgrading to a seat with extra legroom to allow for more comfortable seating positions.
  2. Pack Light: Heavy luggage can strain your back, especially when lifting it into overhead compartments or carrying it for extended periods. Pack only the essentials and use a suitcase with wheels to minimize the strain.
  3. Practice Good Posture: Whether you’re sitting in a car, plane, or train, maintain good posture to reduce stress on your back. Sit up straight with your back against the seat and use a cushion or rolled-up towel to support your lower back if needed.
  4. Stay Active: Incorporate regular movement into your travel plans to prevent stiffness and promote blood flow. Take short walks during rest stops or perform gentle stretches in your seat to keep your muscles relaxed.
  5. Use Supportive Pillows: A supportive neck pillow can help maintain proper spinal alignment while sitting or sleeping during your journey. For sleeping, consider using a pillow to support your lower back or placing a small pillow under your knees to relieve pressure on your spine.
  6. Stay Hydrated: Dehydration can exacerbate muscle stiffness and discomfort. Drink plenty of water throughout your journey to keep your muscles hydrated and functioning properly.
  7. Plan Rest Stops: If driving, plan your route to include regular rest stops where you can stretch and move around. Use these breaks to do simple stretches or exercises to relieve tension in your back.

By following these tips, you can enjoy your long weekend getaway while minimizing the impact of low back pain. Remember to listen to your body and make adjustments as needed to ensure a comfortable and enjoyable trip.


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