The holiday season is upon us, and that means many Minnesotans will soon be driving across the state or flying across the country to connect with friends and family. Even though the act of traveling in a vehicle isn’t all that physical, it can take a big toll on your body, especially if you have dealt with back or neck injuries in the past. With that in mind, we wanted to use today’s blog to share six tips for making your travels more comfortable if you occasionally deal with neck or back pain.
Preventing Neck And Back Pain While Traveling
If you’re going to be in a seated position for an extended period, here are some things you’ll want to do to help protect your head, neck and spine.
- Chair Positioning Check – If your seatback isn’t in the right position, you may inherently be leaning forward or slouching backwards in your seat while driving or riding. This may not feel all that uncomfortable to begin with, but over time all this static pressure on your lumbar spine or neck will add up. Position your seat so that your spine is vertical and your head is positioned directly above your shoulders.
- Regular Posture Checks – It’s important to have your chair positioned correctly when traveling, but that doesn’t mean your spine will always naturally stay in alignment. It’s not uncommon to slouch forward or hunch your shoulders while driving, and again, this can lead to increased strain on a part of your spine. If you’ll be traveling for hours, all of this strain will add up and can cause minor aches or major pains. Get in the habit of performing self posture checks every 20-30 minutes and making adjustments when you notice you’re no longer in alignment.
- Stretch – Stretching can help to relieve neck aches and muscle pain by helping to take stress off your body. When the captain turns off the seat belt sign or your family stops for gas, stand up and stretch a bit. This will help to alleviate the static stress that has been building up on your spine and neck. Get up and stretch when given the chance.
- Bring A Pillow – A small pillow or neck wrap can be a gamechanger during long car rides or if you have a cross country flight. You can place a small pillow behind the small of your back when you’re in the car to help ensure you have good seated posture, while a neck wrap can support your neck if you’re going to be on a plane for a while. Using these comfort devices to help protect your neck and spine.
- Hydrate – Staying hydrated will help to open up blood vessels and ensure the muscles in your neck and lower back have an adequate blood flow. Make sure that you pack a water or two for your travels. You may yearn for the caffeine provided by a coffee or a soda, but they aren’t going to do as much good for your body as water. If you’re going to bring a caffeinated beverage for your travels, pair it with a water to help you stay hydrated so that your muscles can keep functioning as they should.
- Pain Medication Planning – Finally, if you know that your joints get stiff when you’re seated for a long time, make sure that you pack your prescriptions and any over-the-counter pain relievers. This may sound obvious, but if you’re going to be gone for more than just a day or two, be sure that you have enough to get you through your trip. Refill any prescriptions well in advance of travels so that you aren’t trying to have a prescription filled in a different city or state.
We hope that you have a wonderful holiday season visiting friends and family, and we hope these tips help keep your spine and neck pain-free! For more information, or for help with a specific spinal issue, reach out to Dr. Jackman and his team today at (651) 430-3800.
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