Spring Break Travel: Go Easy on Your Back

Whether you’re traveling for Spring Break, a business trip, or to visit friends or family, the last thing you want is to worry about your back. Vacations don’t come very often and you deserve to enjoy it without being hampered by back pain. If you suffer from chronic back pain, Fort Wayne Chiropractor, Dr. Richard Busch, shares these tips to help reduce the stress on your back whether you’re flying or driving.

General Tips

• Don’t overpack your bags
• Stay hydrated
• Wear appropriate and supportive footwear
• Don’t schedule more physical activity than your normal level
• Remember that it’s OK to take a break and rest your back

Airline Travel

• Reserve your seat ahead of time: an aisle seat in a reclinable row, for a wider range of motion
• Invest in luggage with wheels to reduce stress on your back
• Place a neck pillow or rolled-up blanket behind your neck so the headrest isn’t pushing your head forward.
• Support your lower back by placing a small pillow or blanket behind it
• Use your carry-on as a footstool to raise your knees higher than your hips
• Don’t look down to read — pull out the tray and place a pillow or rolled-up jacket on it, then put your reading material on top so it’s closer to eye-level
• Stretch your upper and lower body frequently to improve circulation
• Slip your shoes off and rotate your ankles and flex your toes frequently

Car Travel

• Get comfortable from the start — adjust your seat’s lumbar support or place a small pillow or rolled-up towel to support your lower back
• Don’t twist your back by sitting on your wallet or cell phone
• Protect your neck — raise the headrest so the middle of it meets the back of your head
• Adjust your hands on the steering wheel so your elbows can rest on the armrests
• Sit with your knees slightly higher than your hips, and keep your chin pulled in
• Use the cruise control when possible so you can put both feet on the floor and evenly distribute your weight
• Don’t stay in one position for very long — adjust your seat or change your position every 15-20 minutes
• Take breaks — get out of the car and walk around; at stops do simple stretching exercises: side to side head turns or gently moving the ear toward the shoulder

On Arrival

• Stretch as soon as you deplane or get out of the car
• Hydrate
• Use heat or ice therapy as needed
• When sleeping, use a pillow that keeps your neck in a neutral position (like when you are standing or looking straight ahead)

Don’t let back pain ruin your travel plans! The Team at Busch Chiropractic are always happy to help you prepare for travel or recover from the back pain it can cause. Travel smart and enjoy your vacation!