Alliance Chiropractic and Wellness

5 Tips to Avoid Back Pain While Traveling

A traveler at an airport standing, holding onto the handle of a wheeled suitcase, and looking straight ahead

For many, summer signals vacation season with travel being a key part of those plans. Traveling is a fantastic way to enjoy new experiences, whether you are flying to a far-off paradise, driving to a serene retreat, or jetting off to explore a new country. However, back pain can often ruin plans, and at Alliance Chiropractic, we regularly see patients who return from their anticipated vacations and are in pain. Don’t let your back ruin your travel plans – here are five essential tips to help you avoid back pain while traveling.

Tip 1: Choose Lightweight Luggage

To prevent back pain, opt for lightweight luggage that is easy to handle. Select a suitcase with four wheels so it can be easily maneuvered and an ergonomic backpack for your carry-on. You will likely find that you do not need about 30% of what you initially pack, so be selective and only bring what is necessary.

Tip 2: Lift Carefully

Lifting heavy luggage is a common cause of back injuries. Be mindful when lifting bags into and out of your car trunk, placing them in overhead compartments for flights, or adding/removing them from conveyor belts at the airport. Remember to avoid lifting heavy items above your head whenever possible to reduce the risk of injury. Another useful tip is to ensure you hold objects close to your body while moving them – don’t reach or twist while holding anything heavy.

Tip 3: Keep Moving and Stretching

Long periods of sitting during travel can lead to back pain. If you are driving, take breaks at rest stops to stretch and move around. On flights, walk the aisles and stretch periodically when it is safe to do so. Keeping active is vital for maintaining a healthy back. Consider using the Straighten Up app, created by Canada’s chiropractors, for simple posture exercises.

Tip 4: Stay Hydrated

Hydration is crucial for overall health and can help prevent back pain. The human body is about 60% water, so it is essential to drink plenty of fluids. Bring water bottles for long car journeys and a reusable bottle for air travel. Most airports have water fountains near restrooms where you can refill your bottle after security.

Tip 5: Manage Stress

Traveling can be stressful, which can exacerbate back pain. Stay calm and focus on the positive aspects of your journey. Think about the exciting destination ahead or the great memories you will create. Taking time to relax, move, and stretch will help you enjoy your trip and return home feeling great.

Other Helpful Considerations:

  • Warm Up Before Starting: Begin your journey with a few stretches to prepare your body.
  • Mind Your Posture: Maintaining good posture while sitting can help prevent back pain.
  • Think Outside the Box: Find creative ways to reduce physical strain while traveling.

By following these tips, you can protect yourself from back trouble, and ensure your vacation remains comfortable and pain-free. Experiencing travel related or any other form of back pain? Contact the Alliance team – serving Ancaster and Greater Hamilton area patients for over 25 years. 

We’d love to hear from you – let us know if you have questions regarding this blog or any other health or wellness concern.

information for this blog was sourced from BCChiro and JAYRIDE.

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