Preventing Neck and Lower Back Pain While Traveling
It’s that time of year again. The countdown is on for Holiday vacations. It’s time to destress from the long year and celebrate with family and friends. It is also time for long car and airplane rides which can put a bit of a damper on your trip. Especially when you are left feeling aches and pains in your neck and lower back.
Here are a few simple tips to help you stay pain free and active on your travels that will help you to prevent tight and painful muscles.
Stay Hydrated
Many of us often forget to drink water when we are traveling which leads to dehydration. Our muscles become cramped and weak without water and can lead to fatigue that is sure to follow you once you are at your destination. Make sure to keep a water bottle with you in the car or on the plane and avoid drinking alcohol or sugary sodas to help keep your body hydrated and your muscles happy throughout your trip.
Bring a Pillow
If you are one to fall asleep in the airplane or car, make sure you have a good pillow that is going to help support your neck. It’s good to test your pillow before the trip to ensure that it is the right pillow for you. Not everyone is the same and the most popular travel pillows may not be the best fit for you. Proper sleeping posture will help you to avoid sore neck or lower back muscles when you wake up and is the key to restful sleep.
Take Breaks
Whether you are in the car or airplane, sitting for long periods of time can put added stress into the neck and back muscles which can cause soreness and achiness. Often are pain is coming from poor posture and lack of movement. If you are on a road trip, make sure to stop frequently to walk around a gas station and stretch your muscles. When on the airplane, get up every couple of hours and walk through the aisle and stretch. Our bodies crave motion and aren’t meant to be sitting for long periods of time. By moving your body throughout your trip, you will help to increase blood flow and combat muscle tension.
Here are 3 of my favorite Exercises to keep you moving throughout your trip:
1. Neck Stretch:
-Sit with your back straight.
-Turn your head to one side and look down.
-Gently apply extra pressure with your hand to increase the stretch.
-Hold the stretch for 10-20 seconds on each side.
2. Ankle ABCs
-Sit with your toes pointed in front of you and your leg slightly lifted.
-Move your ankle around to spell each letter in the alphabet without moving your hips or knees.
-Repeat on the other side.
3. Glut Squeezes
-Sit at the edge of your seat with your feet flat on the ground.
-Squeeze (contract) your gluts as hard as you can (you should feel yourself lift up out of your chair.)
-Squeeze 10-20 times holding for 2-3 seconds.
DynamicDocs Can Help
Hopefully after using these tips and doing some easy exercises you prevent feeling any achiness or pain and are ready to have an amazing vacation. If you are struggling with post-travel aches and pain and can’t seem to find relief, schedule an appointment with Dr. Victoria today. She will diagnose and treat your pain at the source fast, so you can get back to your vacation feeling your best and doing all the things you love. Follow us.