Don’t Let Back Pain Hinder Summer Travel

As a spine surgeon, I see patients with some form of back or neck pain daily, and often caused by everyday tasks around the home or office. With summer travel season around the corner, it’s important to be mindful of long car rides, flights, or any activity requiring an extended time on the feet, which can often lead to back pain. If you’re already dealing with back pain, travel can cause flare-ups and exacerbate your pain.

There are ways to minimize the impact of traveling with a bad back, and it starts with some advance planning. If you regularly experience back pain, it’s important to see your doctor or physical therapist and get advice for your trip, especially if you will be doing exercise or movements that aren’t a normal part of your daily routine or have been known to cause flare ups.

Planning Ahead

• Plan your outing appropriately: You may not be up to an exercise-filled holiday.
• Comfortable lodging: Lodging should have ergonomic furniture, elevator access and don’t forget the option of a firm mattress. You should request extra pillows or mattress toppers if they are normally used to help ease your comfort.
• Be mindful of your packing: Use a lightweight rolling suitcase, pack light and distribute the weight evenly in your bag.

When You’re Traveling

• Lumbar support: When you’re in transit, use a lumbar support pillow or a rolled-up towel behind your lower back for support especially on extended road trips or airline flights.
• Take time to stand and stretch: When flying, make a point of standing and stretching at least once an hour. On a road trip, stop every one to two hours to walk and stretch.
• Hydrate: Airplane interiors are very dry spaces, so drink water to avoid dehydration that causes muscle tightness and inflammation.
• Watch out for Tech Neck: Limit extended gaming and phone use as this activity may increase neck pain.

Once You’re There

• Don’t forget your routine: Once you arrive at your destination stick to your regular back pain regimens including your pain relief medications, hot or cold packs and special exercise equipment if you use it regularly.
• Don’t lift too much: Avoid lifting heavy things like your luggage, be mindful of how you lift (bend your knees and suck in your lower back to avoid strain), and most importantly ask for help if needed.

What About the Shoes?

Supportive shoes can help ease your back pain and keep you in alignment. Avoid flip-flops and sandals as they are not as supportive as traditional footwear and can cause additional back issues. Keep the sandals for use when needed around pools, beaches and similar areas.

(Dr. Eng is an orthopedic surgeon who is fellowship trained in neck and back conditions and treatments at Hoag Orthopedic Institute in Irvine.)