Summer is finally here! So we have put together a blog of tips and tricks to help avoid the issues we commonly see patients with at this time of year!
Travelling!
Traveling can be an exciting adventure but for those who suffer from back pain, long journeys can be daunting and uncomfortable. Sitting for extended periods, carrying heavy luggage, and sleeping in unfamiliar beds can exacerbate back issues. Fortunately, there are strategies and tips to help manage back pain while traveling, ensuring you can enjoy your trip to the fullest.
Pre-Travel Preparations
Choose the Right Luggage - Opt for Lightweight Bags: Use lightweight, wheeled luggage to minimize the strain on your back. A backpack with padded straps and a waist strap can also distribute weight more evenly. - Pack Smart: Pack only what you need to reduce the load you have to carry. Place heavier items at the bottom of the bag to maintain balance.
Visit Your Chiropractor A pre-travel visit to your chiropractor can help ensure your spine is functioning well and and address any existing issues before you embark on your journey. Your chiropractor can also provide personalized advice and exercises.
During Travel
Maintain Good Posture - When lifting bags, bend at your knees and not your waist. Hold the luggage close to your body and use your leg muscles to lift, rather than straining your back. Imaging you are being pulled up to the ceiling by a puppet string - this will help you to engage your core muscles to support your spine. - While Sitting: Keep your feet flat on the floor, your back straight, and your shoulders relaxed. Use a wedge cushion or a rolled-up towel to sit on to ensure your hips are above your knees to support the natural curve of your lower back. - While Standing: Distribute your weight evenly on both feet and avoid slouching by imaging someone is pulling a puppet string out of the crown of your head and making you stand tall. This will help you engage your core muscles.
Move Regularly On long flights or car rides, make an effort to move and stretch every 30 minutes. Simple stretches, such as reaching your arms overhead, rolling your shoulders, and gently twisting your torso, can help relieve tension.
Tips for Air Travel
Choose the Right Seat If possible, select an aisle seat for easier access to stand up and move around. Seats with extra legroom can also provide more space to stretch out.
Use Travel Accessories Neck pillows, lumbar cushions, and compression socks can help improve your comfort and circulation during the flight.
Stay Hydrated Drink plenty of water to keep your body hydrated, which can help maintain muscle and joint function. You are allowed to take an empty water bottle through security to refill in departures, and the flight crew are also happy to refill these bottles on the flight too.
Tips for Hotel Stays
Check the Mattress: If there is only one pillow or its not right for you ask for another and make sure your comfortable. Placing a pillow under your knees (when lying on your back) or between your knees (when lying on your side) can help maintain spinal alignment.
Stretch Before Bed: Gentle stretching before bed especially if you've been on a long flight or car journey can help relax your muscles and reduce tension in your joints, promoting better sleep. Try this yoga flow demonstrated by Sophie or one of the stretches below!
Cat-Cow Stretch: This yoga pose helps stretch and strengthen your back muscles.
Seated Forward Bend: While seated, bend forward gently to stretch your lower back.
Cobra: Lying on your tummy, gently pull your stomach button towards your spine away from the floor. Press through your palms to lift the chest off the floor allowing the back to extend backwards within your tolerance. You may lift high, or you may just get you chest off - everyone is different.
How ever you travel - have an amazing time away!
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