5 Tips to Manage and Prevent Back Pain When Traveling
For the most part, traveling should be fun, something to anticipate! Regrettably, for many, particularly those with back pain, lengthy car rides or flights can be uncomfortable and sometimes painful. At McMahon Physical Therapy in Atoka (just a half-hour drive from Memphis), our experienced physical therapy team frequently helps patients who suffer from heightened back pain during or after travel. The good news? There are a few easy strategies you can implement to help your pain while on the road.
Ways to Prevent Back Pain When Traveling
Pack Light and Smart
One of the simplest methods to avoid back pain is to pack only what is necessary. Heavy baggage can put stress on your back, particularly when you’re lifting it into a car trunk or an overhead bin. Opt for luggage that has wheels and a telescoping handle to minimize strain. Our physical therapists in Atoka frequently encounter injuries caused by twisting while lifting, so be sure to bend your knees and lift with your legs instead of your back.
Support Your Lower Back
Spending long hours in a car or plane can stress your lumbar spine. Consider bringing a small pillow or rolling up a jacket to support your lower back. We suggest this easy trick to many of our patients because it helps alleviate muscle fatigue and promotes good posture.
Take Frequent Breaks to Move
When driving out of Atoka or flying from Memphis, it’s a good idea to stop or stand up every 1-2 hours. Take a moment to stretch your legs, walk around, and gently stretch your back and hips. Engaging in movement helps prevent your muscles from stiffening and reduces the likelihood of pain. Numerous patients have shared that incorporating these movement breaks significantly improved their comfort levels after traveling.
Mind Your Posture
Slouching puts additional strain on your spine. When seated, aim to keep your feet flat on the floor (or on a footrest) with your knees bent at a 90-degree angle. Make sure to sit back in your chair to support your spine. Our physical therapists frequently instruct patients on posture strategies as part of our personalized physical therapy programs designed for back pain relief.
Consider Pre-Travel Physical Therapy
If you know you’ll be traveling and are concerned about back pain, consider stopping by our clinic before your trip. Our team offers personalized exercises, hands-on care, and tailored advice tailored to your needs. A few sessions of physical therapy before a long journey can boost your core strength and enhance flexibility, potentially lowering the chances of back pain while you’re on the go.
Don’t Let Back Pain Ruin Your Trip
At McMahon Physical Therapy, we are dedicated to helping our patients stay active, healthy, and pain-free, whether at home or while traveling. If you experience back pain during travel, our dedicated physical therapy team is ready to help you discover solutions.
Contact us today at (901) 837-5678 or check our website to book an appointment. Our clinic professionals are here to provide personalized care, allowing you to enjoy your travels without the burden of pain.