Travel happy!

Travelling often involves long periods of sitting and limited movement.  This often aggravates existing back and neck pain, and for some unfortunate people, also cause it too.Preventing these issues is possible, it just requires a little bit of proper planning, mindful practices, and simple exercises. Here are several strategies supported by scientific evidence and practical recommendations to help you stay comfortable and pain-free.

Pre-Travel Preparations

Choosing the Right Luggage: Selecting lightweight, well-balanced luggage with wheels can reduce the strain on your back and neck.A study in 2014 found that rolling suitcases are associated with lower musculoskeletal strain compared to carrying bags over the shoulder.  The best way is to push it along in front and slightly to the side of you, rather than dragging it behind you.

Pack Wisely: Full disclosure – I’m not the person to be advising on this…!  But working by ‘do as I say, not as I do’, I would advise trying to avoid overpacking to keep the weight manageable. Distribute the weight evenly within the case (rolling your clothes rather than folding, can help with this).  If you will have to use a lot of steps, consider using a backpack with padded straps for better weight distribution across your body, rather than carrying a case.

During Travel

Try to make good use of your seat: Poor posture is a common cause of back and neck pain during travel. While you’re sitting, keep your back straight and lean back so your head and back are supported against the seat. For long journeys, where you think you might sleep, a travel pillow can be invaluable.  The inflatable ones are great, and very affordable. A rolled-up towel to support the lumbar curve of your lower back can be helpful, or use your coat/jacket.  Try to keep your feet flat on the floor, or slightly raised, which takes the strain off your lower back.

If you’re trying to sleep, reclining your seat (where possible) can allow you to rest your head more comfortably, thereby reducing the chance of a cricked neck. Adjust the headrest (is possible) to support your neck.

Stay Hydrated: Dehydration can lead to muscle cramps and stiffness. Drink plenty of water to keep your muscles hydrated and maintain overall health.  Aim for 2 litres everyday. 

In-Travel Exercises and Movements

Move!:  Movement is crucial for preventing stiffness and pain. Ask for an aisle seat, if possible, and try to stand up and walk around every 20-30 minutes. This is particularly important during long flights of over 6 hours.

Stretching Exercises: Simple stretches can help keep your muscles flexible and reduce tension. Here are a few effective stretches:

Neck Stretches: Slowly tilt your head to each side, bringing your ear towards your shoulder. Hold for 20-30 seconds on each side.

Shoulder Rolls: Roll your shoulders backward and forward to release tension in the upper back and shoulders. Aim for 10 rolls in both directions.

Seated Twist: While seated, keep your feet flat on the floor, and turn your upper body as far as you can, looking behind you.  Hold for 20-30 seconds and then repeat to the other side.

Foot and ankle movements: this can help both with back pain and also helps prevent clots forming during air travel.  Every 20 minutes, spend about 2 minutes wiggling your toes, spreading your toes apart as far as you can, circling your ankles (both ways). 

Disposable heat patches: if you’re in acute pain before you head off on a journey, then you may find that having a heat patch with you which you can put on during your journey is helpful.  There are various ones available online or from pharmacies.

Post-Travel Care

I mean, once you arrive, most stress disappears and you’ll probably feel better, right!? Do not ignore the restorative effects of a sunny day, a swimming pool and a G&T! However, for more sensible advice, read on…!

Warm Baths and Heat Therapy: Once you arrive, a warm bath or using a heating pad can help relax sore muscles and alleviate pain.  Gentle movement is helpful, to loosen muscles which have stiffened up during the journey. 

Continue Regular Exercise: your body is used to doing what you do regularly, so engaging in your regular physical activity is often helpful to relieve travel stiffness and stop problems from starting.  If you would rather have a break from your regular routine, walking, swimming, cycling or even just some daily stretches, helps maintain muscle strength and flexibility, reducing the risk of pain.

Other considerations

Ergonomic Adjustments: If you're traveling for work and using a laptop while you’re on the go, do take care with your posture.  Work for short periods only; move regularly; be careful to avoid long periods of time looking down at your screen or phone.

Mindful Practices: Practicing mindfulness and relaxation techniques, such as deep breathing and meditation, can reduce stress and muscle tension, contributing to overall well-being. Breathe in through your nose for the count of 4, hold for the count of 5, release slowly for the count of 8.  Repeat 10 times.

So I hope those ideas are helpful. If you’re getting away I hope you have a wonderful time, and the sun shines on you!  We’ve got a canal boat holiday booked in September, which I’m really looking forward to! Not exactly a sunny holiday, but relaxing nonetheless!