Rapid City Chiropractor’s Guide to Preventing Low Back Pain During Holiday Travel - Active Life Chiropractic
Traveling can be an exciting adventure, but for those of us dealing with low back pain, it can also be a source of discomfort. Whether you're hopping on a plane, embarking on a long road trip, or commuting by train, sitting for extended periods can exacerbate back pain and stiffness. But with a few simple strategies, you can manage your pain and even prevent it from worsening while on the go. Below, we’ll break down some easy-to-follow, evidence-based tips to keep your back feeling great no matter where your travels take you!
1. Move Often: The Key to Comfort
One of the best things you can do for your low back while traveling is to move as much as possible. Prolonged sitting puts stress on your lower spine and decreases circulation to your muscles, causing stiffness and pain.
Tip:
Set a reminder to get up and move every 30 to 45 minutes during your journey, if possible. This could be as simple as standing up and walking a few steps down the aisle of the plane or taking a break during a long drive.
When you can, stretch your legs and perform light movements to get your blood flowing. This small effort can significantly reduce the tension building up in your back.
2. Remember Your Lumbar Support!
Research has shown that frequent movement can help reduce muscle stiffness and lower the risk of developing chronic back pain, especially when combined with other strategies like stretching Use Lumbar Support: Your Travel Lifesaver
When sitting for long periods, especially on uncomfortable plane seats or car rides, it's easy for the natural curve of your lower spine (lumbar region) to flatten, leading to increased pressure on your discs. Bringing or creating your own lumbar support is a simple yet effective way to maintain proper posture and avoid unnecessary pain.
Tip:
Use a small travel pillow, a rolled-up towel, or a specially designed lumbar support cushion behind your lower back. This will help keep the natural curve of your spine intact, alleviating pressure and preventing discomfort. Here is our favorite lumbar support!
Pro Tip: Many airlines and buses don't offer adequate lumbar support, so having your own portable solution can be a game-changer for your back health.
3. The Power of Walking Every Couple of Hours
Sitting still for extended periods tightens the muscles in your hips, hamstrings, and lower back. Walking can counteract this by promoting circulation, stretching tight muscles, and keeping your spine mobile.
Tip:
Every two hours, make it a priority to take a short walk—whether it’s around the airport terminal, rest stops, or even during a quick plane bathroom break.
Walking stimulates blood flow to the lower back muscles and hydrates the spinal discs, which are prone to becoming stiff during long stretches of inactivity.
A study published in The Spine Journal suggests that regular walking helps with spine flexibility and reduces the likelihood of back pain flare-ups.
4. Stretches for the Low Back and Hips
Incorporating simple stretches can relieve tension in the lower back and hips during your travels. Here are a few easy stretches you can do without needing much space:
Seated Knee-to-Chest Stretch
While seated, gently pull one knee up towards your chest, holding it for 20-30 seconds. Switch legs. This stretch targets your lower back and hip muscles, relieving tension.
Seated Figure-4 Stretch
Cross one ankle over the opposite knee to create a "figure 4" shape. Gently press down on the crossed leg and lean forward slightly to stretch the glutes and piriformis muscles, which often contribute to low back pain. Hold for 30 seconds and repeat on the other side.
Standing Low Back Extension
If you're able to stand up, slowly bend backwards by pushing your waist forward, hands should be placed on the hips/low back region to add more extension if needed. This allows you to balance the excessive flexion in the low back from long periods of standing. Perform 15-20 repetitions of this movement.
Remember to breathe deeply during these stretches and avoid any movement that causes sharp pain.
Bonus Tips for Pain-Free Traveling
Hydrate!: Dehydration can worsen back pain, so drink plenty of water, especially during long flights where air pressure can contribute to dehydration.
Avoid Overpacking: Carrying heavy luggage can strain your back. Use rolling suitcases and consider investing in a backpack with good support to distribute weight evenly across your shoulders.
Proper Footwear: Wear comfortable shoes with good arch support, especially if you’ll be walking long distances through airports or bus stations.
Final Thoughts
Low back pain doesn’t have to ruin your travel plans. By incorporating these simple strategies—moving often, using lumbar support, walking regularly, and stretching—you can make your journey much more comfortable. Your body will thank you, and you’ll arrive at your destination feeling ready to explore!
Traveling soon? Don’t wait for back pain to hit. Book your pre-travel tune-up at Active Life Chiropractic and arrive feeling your best.
