Planning on taking a road trip this summer? Going backpacking around Europe? Well before you pack up the car or board your flight, there are a few important things to consider.
Whether you’re traveling for an hour or a full day, the commute (in whatever form) can be rough on your body – especially your back. And if you’re prone to back pain, you might already be wondering how you’ll survive that 8-hour trip. To help make your travel time a little easier, here are some easy tips to help make your ride a little more comfortable:
- Check in with your chiropractor. And not the day before you leave. Getting your spine checked prior to your departure is essential for preventing aches and pains from showing up during your vacation. But don’t leave it until the last minute! If something is wrong, your chiropractor may want to see you again before you leave, and that may not be possible if your flight departs at 5:20 am the next day.
- Stretch before, during, and after. Stretching is a good way to warm up your muscles and reduce stiffness during long periods of inactivity. Giving yourself a few minutes to loosen up at each rest stop can save you agony later, and won’t delay your travel time that seriously. If you’re on a plane, make use of the aisle and do some walking and light stretching when the pilot says it’s safe to do so. Sure, people may stare, but you’ll be the one laughing when you sprint off the jet without a calf cramp. If you visit your chiropractor, they can also give you stretches tailored to your body.
- Drink plenty of water. Sugary beverages or large cups of coffee are almost always the drinks of choice on long trips, but water is always your best bet. It will help you stay hydrated and maintain your fluid levels, preventing stiff muscles. Can’t resist that giant bottle of pop? Alternate between that and a bottle of water at each stop.
- Use a lumbar support. Most new vehicles have a built-in lumbar support in the driver’s seat, but if you’re not the perfect height or not the driver, what good is it doing? The best alternative is a t-shirt, towel, or even a hoodie. Roll up the material into a small cylinder and place it in the small of your back. This support will help keep your spine aligned, and prevent the inevitable slouching that happens after sitting for awhile.
- Don’t hunch. Now that you’ve aligned and supported your low back, let’s not forget about the head and neck. If you’re reading, using a tablet, or texting your way through the long trip, try holding it up in front of you rather than sitting it in your lap. This will prevent hunching, which could lead to a stiff neck – and even headaches – later on.
- Stay cool. If you already anticipate being sore during your trip, keep some Ziploc bags in your car or carry on. When you get onto the plane, or reach a rest stop, ask to have it filled with ice. Instant ice pack! And when it melts, just empty out the water and start over. It’s really is that easy.
And remember that these tips and tricks don’t have to be reserved just for long trips! You can also use these tips on your daily commute to and from work or school.