Rehability_How To Solve Daily Aches and Pains

Top 10 Must Read Tips For Back Pain-Free Travel This Summer

Summer is upon us. And summer means travel! But the best laid travel plans can be ruined by an aching lower back. In celebration of of summer, here are our top 10 must-read tips for back pain-free travel this summer. 1. Pack light. You are better off using 2 or 3 smaller bags instead of one large bag. Remember that you will be lifting these bags in and out of your car trunk, off airport baggage carousels, into and out of overhead bins, etc. 2. Lift with your legs and never twist while lifting. Do not bend over at the hips when lifting. Instead bend your knees and lift using your legs. Most importantly, do not twist as twisting while lifting is one of the most common causes of back strain. Pivot with your feet so that your whole body moves instead of just twisting your back. 3. Ask flight attendants for help. If you explain you have a back condition, most flight attendants are eager to help. You’d be surprised how other passengers are also more than willing to help. If your bags are light, it’s even less of a burden to ask. 4. Aisle seat is best. Though most people prefer window seats, for someone with low back pain, an aisle seat can be a back-saver. It allows you to get in and out of your seat easier and move around the cabin more comfortably. 5. Do not hesitate to ask for wheelchair-assistance.  If walking from your parking spot all the way to the gate will be too much for your back, ask for wheelchair assistance. This is best done when you make your reservations. This way you won’t have to carry your luggage, walk to your gate, or stand in line at security. Traveling with a letter from your physical therapist can help explain your condition and help get you the accommodations that you need.

6. Sit with support. Whether traveling by plane or going on a road trip, maintaining proper posture when seated is important. To maintain the natural inward curve in your lower back, use a folded towel or blanket or a commercial lumbar roll. 7. Consider packing a travel footrest. With some conditions placing your feet on something so your knees are higher than your hips can reduce pressure on your lower back. A piece of luggage is a good substitute for a travel footrest. 8. Get up and move. Prolonged sitting tends to stiffen our back muscles and put a strain on our spine. If possible, try to get out of your seat or your car at least once every hour. Better yet, once every 30 minutes. Movement helps your circulation going which keeps your back loose and relaxed. It will help prevent blood clots too! 9. Stretch your hamstrings and hip flexors. For long periods, when you can’t get up due to meal or beverage service, or when the seat belt sign is on for a prolonged period, do stretching exercises while seated. Also try to get up and about, if you can, to do some stretches; this can help alleviate pain and pressure from your back. 10. Bring cold and hot packs for quick pain relief. Despite taking the necessary precautions, your back pain may still flare up while you’re away from the comforts of home. If so, try applying a cold pack or alternating ice and heat. Ice and hot packs should be easily accessible while traveling. If not, you can simply put some ice in a plastic bag and apply it to the area of pain. Plan ahead by bringing disposable hot packs that heat up when you open them.

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