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Avoid Back Pain While Traveling

Jun 4, 2014

Are you planning a trip to your favorite destination this summer? Whether you will drive or fly there, here are some tips to help you avoid back pain.

Practice Good Posture

Car and plane seats don’t usually provide the best possible support for the neck and lower back, and sitting for prolonged periods can put undue stress on the spine.

To avoid this, make sure that your back is always aligned against your seat, and adjust your headrest so that it supports the middle portion of your head.

Avoid hunching forward and keep your shoulders aligned.

Never sit with your feet curled up under you, and instead, take steps to ensure that they are planted firmly on the floor or on a footrest.

Take Stretch Breaks

In order to prevent back pain, be sure to take stretch breaks every time that you get the chance. Make frequent stops when driving so that you can walk around, and if it is safe to do so, stand up when traveling via plane to stretch your muscles. If you are stuck in a seated position, stretch your arms and legs, and move your neck from side to side in order to prevent stiffness.

Pack a First Aid Kit

Despite your best efforts to prevent back pain from occurring, you may still find that your back is tight and tense after a long trip. In these situations, it is helpful to have a first aid kit handy with some convenient remedies. A hot or cold pack can reduce pain and swelling, and heat wraps and pain relief medicine can also help to provide you relief. By being prepared, your trip won’t be ruined by a little back pain.

Remember that chiropractic care after a long trip will help you feel your best when you get back to work. Taking precautions to avoid back pain is the first step in ensuring a fun-filled vacation. Don’t forget to pack your favorite book, and enjoy your trip!


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