Traveling can be an exciting and rewarding experience, but it can also take a toll on your body — especially your back and musculoskeletal system. The long hours spent sitting and waiting during flights, unfamiliar sleeping environments, and the added stress of navigating new places can often contribute to developing back pain. With proper preparation, care, and prevention measures in place, you can minimize the risk of back pain for an enjoyable and comfortable trip.
In a 2022 survey by Advil, more than 39% of Americans agree that the pains and aches associated with traveling have stopped them from going longer distances, while 78% of respondents reported that after an average of five hours traveling, they start to feel sore. By treating back pain at the source and working with a chiropractor to discover new ways to combat back pain on your travels, you can set yourself up for a successful and relaxing trip. Here, we will explore some ways chiropractors can help you avoid back pain while traveling and how to prepare for your next adventure.
How Does Traveling Cause Back Pain?
As one of the most common complaints among travelers, back pain can range from mild discomfort to severe pain that can significantly impact your trip. If you have a history of pinched nerves, sciatica, or muscular tension, these factors can often exacerbate back pain symptoms when traveling:
Prolonged Sitting: Long hours sitting in cramped airplanes or car seats can strain your back muscles and lumbar areas, contributing to stiffness and pain. Muscles can often become tense or inflamed without adequate time or space to stretch.
Poor Posture: Slouching or hunching over for long periods can exacerbate back pain when combined with prolonged sitting. When sitting in cramped places such as airplanes or buses, many may experience difficulty practicing proper posture in areas with limited overhead space, especially if they are taller.
Heavy Luggage: Carrying heavy luggage or bags with improper form or haste can stress your back and shoulders and increase your risk of injury. Sudden twisting, jerking, or lifting movements without proper form can cause misalignments, pinched nerves, and inflammation that can irritate the nerves in your back.
Unfamiliar Sleeping Environments: Sleeping on unfamiliar beds and pillows can disrupt sleep and contribute to back pain. If you use therapeutic pillows or an adjustable bed, it may be challenging to replicate your sleeping environment during a trip.
Stress and Anxiety: Traveling can cause stress and anxiety, which can lead to tense muscles in the neck and back. When muscles get tense, they can put pressure on nerves in your back, causing pain from sciatica, pinched nerves, or muscular knots.
Tips for Preventing Back Pain When Traveling
If you are prone to experiencing back pain when traveling or want to take preventative measures to ensure a painless and stress-free travel experience, here are some tips for preventing back pain.
Pack smart: Avoid carrying heavy baggage. By packing only the essentials and reducing the weight of your luggage, you can minimize the stress involved in carrying and lifting bags. Optimize your traveling experience by using rolling bags, luggage carriers, or a porter service to avoid carrying heavy items.
Choose the right seat: When booking your travel accommodations and seats, choose a seat that offers optimal legroom and back support. Aisle seats often provide more room for more effortless movement and stretching, while window seats offer more opportunities to use the plane wall and armrests to lean on for sleeping and back support. Consider the time you will spend in your seat and choose your preferred seating based on your needs.
Maintain good posture: When traveling, try your best to sit up straight and avoid slouching. Take frequent breaks to stretch and move around. Invest in a travel lumbar support pillow to maintain good posture.
Wear comfortable shoes: Choose shoes that provide good support and cushioning. Your local full-service chiropractor can help you get fitted with custom orthotics to support your back and musculoskeletal system on your travels and provide tips for comfortable footwear. High heels or tight-fitting shoes can strain your feet, ultimately causing pain in your legs and lower back.
Practice healthy habits: Practicing healthy hydration, sleep, and exercise habits on your trip can help your body adjust to new environments and prevent lapses in healthy lifestyle choices. Dehydration and lack of sleep can often cause fatigue and muscle soreness, leading to slouching, back pain, or lack of motivation to stretch and be active.
Consider chiropractic adjustments before and after your trip: If you have a history of back pain or are concerned about your back health, consider seeing a chiropractor before and after your trip. Before you travel, chiropractic adjustments can help realign your spine and reduce the risks of misalignment or back pain. If you injure your back during your trip, your chiropractor can help relieve any tension or misalignment you may have developed on your travels.
Prepare For Your Next Trip With Governors Park Chiropractic
By following these tips, you can significantly reduce your risk of back pain while traveling and enjoy a more comfortable and enjoyable trip. Listen to your body and take breaks to stretch or relax when needed.
Whether you’re a frequent flyer or just getting out of Colorado for a bit of a vacation, the experienced chiropractors at Governor’s Park Chiropractic have what it takes to prepare your body for your travels. Our chiropractors are ready to set you up for travel success using a wide range of preventative methods such as custom orthotics, dry needling, therapeutic massage, and chiropractic adjustments.
To learn more about our chiropractic offerings, call us at (303) 831-1122 or (303) 940-7167 or schedule an appointment online for one of our three Denver metro offices.
Governor's Park Chiropractic is the Colorado chiropractor team dedicated to helping individuals get out of pain and achieve better health. Offering a range of services and treatment options to meet the specific needs of each patient.