Dr. Robin Armstrong | Chiropractor

Are you planning a road trip or air travel, but you're worried about your neck and back pain getting worse, or maybe you're just looking to avoid developing any back or neck pain while you're traveling? Here are 5 tips for avoiding back and neck pain while you're traveling:

Tip #1: Set yourself up for Success

In the days leading up to your trip, prioritize movement. If you have a mobility routine or a stretching routine make sure that you are doing that regularly. If you need some ideas about what you could be doing, check out our growing library of exercise videos, or ask Dr. Armstrong or Dr. Freedman, we're happy to give you ideas.

Be sure to come in for your regular chiropractic treatment and make sure that your back and neck are in their most optimal state before you travel.

Drink water: water will help with hydrating the discs between the bones of your spine. It will also help lubricate your joints and it will help with any muscle tension that can come from dehydration.

Tip #2: Pack Light or Ask for Help

If you're doing any car travel, think about packing in smaller bags rather than one big bag so that you don't have to haul something out of the trunk and worry about hurting your neck or back. If packing into smaller bags won’t work for you then ask for help hauling that bigger bag out of the trunk.

Another example is if you're camping, consider maybe a smaller setup so that you don't have as much to set up and take down. If you have more to set up, have someone with you to help with those tasks to take the pressure off of your body.

If you're flying, see if you can have a carry-on that fits under the seat in front of you, rather than having to put it in the overhead compartment or again just ask for help.

Tip #3: Set Up Your Seat

Make sure that the seat you are sitting in is as ergonomically efficient as possible for you. You will want the seat to recline just a little so you're not in a flexed posture in your low back.

If you're in a vehicle, try to raise the seat up a little higher to decrease the flexion in your hip. This will help relieve some compressive force on the low back. If you are driving, move the seat closer to the pedals so you don’t have to strain to reach the pedals and put an unnecessary load on your back. Make sure to use your headrest when in a vehicle. This helps prevent the forward head posture that we slowly creep into when we are in cars.

If you're on a plane, the best way to create a good curve in your spine is to roll up a small sweatshirt or any clothing item and place it against your low back and the chair.

If you're camping, make sure to move out of the camping chair. These types of chairs often push us into a slouched posture which can put a lot of pressure on the low back. If you are an avid camper, consider purchasing a better chair to help support your back and the rest of your body. An example of a good camping chair is a zero gravity chair.

Tip #4: Move Your Body!

If you're traveling in the vehicle, try to remember to get out once an hour and go for a short walk and a little bit of stretching.

If you're on the plane, make it a goal to move your body five minutes every hour. Even in a small space, you can do this by getting up to go to the bathroom or even doing some stretching in your seat.

Tip #5: Bring Your Tools

If there are things at home that you know will help you, be sure to bring them with you. For example, if you have a pillow that keeps your neck happy, bring it with you. A pillow can typically fit into a carry-on bag for a plane ride. If you have to sleep in a vehicle or a plane, try to use a neck pillow. This type of pillow keeps your head from sitting in odd positions that will create a “kink” in your neck. Once again, either bring a rolled lumbar support with you or make sure to create one to put into that curve in your back.

If you're camping, think about your sleeping surface. If you're a tent camper, try to use a foam cushion to sleep on, or maybe an air mattress would better fit your needs. If you are camping in a camper, assess your mattress. Maybe if you have an old mattress in your camper, could you put a foam topper on it or see if it is time to upgrade to a better mattress.

We hope you have a great trip and you can use these tips to keep your back and neck healthy. If you ever have any questions, feel free to ask Dr. Armstrong or Dr. Freedman, we are always happy to help.