Summer Travel Tips for Avoiding Vacation Back Pain

by Karlynn L. Benson, D.C.

It’s vacation season in Minnesota! Whether you are headed to the lake or Europe, traveling by car or by plane often means long hours in a small space. Travel can take wreak havoc on your back. And, because no one wants to start a vacation with back pain here are some tips to keep the pain at bay.

Best Bets for Comfortable Travel

Any time you are about to embark on a trip, think about it like a marathon or long workout. And, speaking of workouts, stay on top of your workout routine. Inactive muscles are more likely to spasm.

Consider these best bets for any travel:

• Start out with some stretches and do stretches throughout your trip.
• Warm up by taking a brisk walk to stretch your hamstring and calf muscles.
• Keep moving. Get up (or out) every 1-2 hours to prevent soreness and cramping. Bathroom breaks are a great excuse to move.
• Consider your posture and sit up straight. If your seat doesn’t have lumbar support, roll-up a towel and place it behind you.  
• Drink your water. Your muscles need water to keep them hydrated.

Car Travel Tips

The American Chiropractic Association shares tips for keeping your back happy when traveling by car.

• Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you need to re-adjust your seat.
• Consider a back support. Using a support may reduce the incidence of low-back strain and pain. The widest part of the support should be between the bottom of your rib cage and your waistline.
• Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort. Open your toes as wide as you can, and count to 10. Count to five while you tighten your calf muscles, then your thigh muscles, then your gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and your eyes on the road.
• To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o’clock and 7 o’clock, periodically switching to 10 o’clock and 5 o’clock.
• Do not grip the steering wheel. Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
• While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
• Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.

Airplane Travel Tips

Airline travel has you in small seats that often don’t support your back properly. Here are tips to keep your back happy:

• Sit up straight and add a pillow or blanket for lumbar support behind your back. Use a pillow or blanket to support your neck. And, if the seat is hallowed-out, fold a blanket to sit on to support your buttocks.
• Check heavy bags, to avoid lifting them. When lifting bags, do not lift over your head or turn and twist your head or neck at the same time.
• Vary your position to improve circulation.
• Do not sit directly under blowing air. The draft can cause tension in your neck and shoulders.

Conde Nast Traveler shares additional tips for avoiding back pain on a plane.

By following these simple tips, you can better enjoy your vacation. Have a great trip!