Posted by Have you experienced sudden pain or stiffness in your lower back or neck post journey? Had it been annoying to not be able to enjoy your trip because you landed up into soreness after those long hours of sitting? Has it been too difficult to turn or bend to carry something since you have returned from a road trip? Are you worried that it can be “Sciatica” if the pain is radiating down your lower limbs? Since you must have already googled and found out 18 million responses and answers to your problem and must have even tried them out too either the discomfort was severe and so finally you realized to rather seek proper help and advice from a Physiotherapist.
The stress and strains over the intricate structures of the spine during traveling can lead to discomfort and pain- sometimes dull or else shooting or debilitating. Hence, when you bid someone goodbye and wish them a safe journey, it ideally doesn’t only mean that you do not encounter a life-threatening incident but also keep safe from that small micro-traumas of your journey which could make the overall experience unpleasant.
If you already have a back or neck issue, make sure you are careful and cautious not to aggravate them during your excursion. You must also check with your Physiotherapist about the measures to be taken while on move and ask if it is safe for you to travel. Only with proper consent plan your trip ahead so that you do not increase your current problem.
Here are some tips to help you travel Pain- Free:
Carry lightweight luggage- Do not over dump your belongings and travel bulky in order to freely move across independently. Pack your things in smaller lightweight bags instead of hoarding them in one big suitcase. Trolley bags with wheels are preferable over bags needed to be lifted with handles. But the lesser the number of bags, the merrier your spine will be.
Do not bend/ twist or turn abruptly-Be careful with your movements. Reach the station or airport well before the departure time to avoid rushing at the last moment with your luggage. Bend from the knees and pick up the bag instead of bending from the back. Distribute the luggage evenly on both sides of the body instead of pilling bags on one shoulder.
Maintain a good posture while sitting– Use a lumbar pillow or roll your jacket or blanket and give your lower back good support while traveling seated for long hours. Rest your head on the head support; use a cervical pillow if needed. Keep your feet flat on a stable surface.
Try to move a little- If possible try to get up and walk a little, if not possible then at least try to stand on the place every 20mins. If that isn’t possible either then try to move your joints in the available space.
Do a few stretches and isometric contractions- Stretch your neck, upper back, hamstrings, and calves, pump your ankles, and squeeze your abdominals and glutes to avoid stiffness.
Apply ice or heat- Keep an ice bag or a heating bag handy in order to use them if there is any excruciating pain or soreness.
There are battery-operated heating bags available that can be safe to apply while traveling to reduce muscle and joint tension. Make your own ice bag by carrying a plastic bag that can be filled with ice from a drink cart.
Keep a layer of cloth between the hot/cold bag and skin and apply for not more than 12 to 15 mins.
Bon Voyage!!
Wishing you a journey free from stress or strain and bring you home safely.
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