When it comes to vacations, everyone looks forward to having fun and relaxing at their destination. However, travel-induced lower back pain can make them dread the journey. Whether you’re driving or flying, lower back pain is a common side effect of sitting in one position for long periods of time. Here’s how to reduce your risk of discomfort during your trip.

How to Ease Lower Back Pain During Your Travels

1. Bring the Right Tools

Preventing lower back pain is the best way to ensure relief. Before you set out on your journey, pick up a lumbar roll, or place a rolled up sweatshirt or towel behind the small of your back. These accessories will provide the back support that most seats lack.

2. Position Your Seat Properly

The most comfortable seat position might not be optimal for long trips. Setting your seat too far forward places excess strain on the spine, while reclining it too much will cause you to naturally crane your neck and back, resulting in pressure and pain. 

The seat should be placed just past upright, between 100 and 110 degrees. It should also be close enough to the steering wheel to promote a relaxed posture without impairing your ability to turn.

3. Correct Your Posture

Make sure to sit up straight with your feet planted on the floor. If you're on a plane and your feet don’t reach the ground, use a purse or solid carry-on item to prop them up. When driving, you can opt for cruise control to allow your feet to rest.

It's normal to slouch over time, so consider setting a quiet timer every 30 minutes to straighten your posture. Change positions if you start to feel stiff, as sitting or standing still for long periods of time can create lower back pain.

4. Make Stops to Stretch

Be sure to stop at a rest stop or gas station every 60 to 90 minutes to stretch and walk around. If there are no safe places to park, or if you're traveling by plane, try to stretch your legs up and out as much as possible in your seat. Slowly roll your shoulders back and twist your body side to side at least 10 times each.

5. Lift Heavy Items Correctly

Poor lifting technique can put significant strain on your back before your trip even begins. When lifting and carrying luggage, always bend at your knees and use your legs to lift. Avoid twisting your lower back when lifting or carrying heavy items,  moving your feet to pivot instead. Distribute the weight evenly on each side of your body, and hold heavy items close.

If your travels have left you with lower back pain, come to Randy R. Collins, D.C., Inc. in Honolulu, HI. This chiropractic clinic has offered safe and holistic solutions to back pain, neck pain, sciatica, herniated discs, and other musculoskeletal issues since 1979. Their team is dedicated to providing accurate diagnostics and treatments that will improve your comfort, health, and wellness. Call (808) 839-7474 today to schedule a consultation or visit them online to learn more about their services.