Welcome, and thank you for stopping by. In this post, I will give you some suggestions for dealing with back pain and travel. Whether you have sciatic issues, as I do, or just tight muscles, traveling with back pain is not a fun combination. My goal is to share some of my experiences and advice to help make the experience more enjoyable.
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I have been dealing with back problems most of my adult life, so traveling with back pain is something I have struggled with a lot. I have been in situations where being seated for an extended period was painful. I have also been in situations where the seated position was the best position for me, but I could not stand up straight. I know I am not alone, millions of people suffer from back pain.
There have been times when my 45-minute drive to work was very challenging. I would get to work, and my right foot would be numb, due to the issues I had with my sciatic nerve. It was rough. I specifically remember a day when I was less than 5 minutes into my commute, and I wondered if I was going to make it the rest of the way. I gritted my teeth and tried to find a comfortable position for the rest of the ride. I eventually made it, but, looking back, that was probably not the best thing to have done.
A word of caution
This post does not apply to every back pain situation, but instead, it can be used as a general guideline. If you have severe back problems, you should check with your doctor to see if you can or should be traveling. With my back injury in 2015, my chiropractor told me to postpone a trip we had planned. Too much sitting was not going be good for my recovery. I needed to lay on my back and ice as often as I could during this recovery time. So, just a precaution if you are dealing with severe back problems, talk to your healthcare professional before you make plans.
Walking can be helpful for back pain
No matter what mode of transportation you are taking, walking around, just moving your body can be an excellent thing when dealing with back pain. If you can get up and walk around, that can be very beneficial. If you are traveling by car, try to plan stops for gas or food every couple of hours so you can stretch out and get the blood flowing again.
For instance, we plan on leaving for our six-hour drive at about 9 am, then we plan to stop at noon, it’s time for lunch, and we can get out and walk around for a bit. For me, anything I can do to vary my posture can provide some relief.
Driving or flying with back pain
Driving, of course, allows you the opportunity to pull over pretty much at your convenience. Driving is great if your trip isn’t too long, but if you have a 12-hour road trip ahead of you, sitting for that long even with pit stops may wreak havoc on your back. You may be better off booking a flight and getting to your destination as soon as possible.
If you are traveling by plane, I would recommend a few different things. For me, it’s not a good thing to have to lift a heavy suitcase over my head to get it in the overhead bins. That can set my sciatica off like nobody’s business. So, I try to pack a lighter load if possible.
Always remember too, if you are lifting, lift with your legs. You really do not want to just bend over at the waist, and pick up your carryon and put it in the overhead bin. Lifting with your legs is the best way to handle this.
You can always ask for help from the flight attendant too. If you let them know ahead of time, usually they are very willing to help. Do not let ego get in the way of asking for help!
Another idea, when you are flying, try to book a non-stop flight. A non-stop flight will help to get you to your destination as quickly as possible, rather than spending more time waiting in airports. More time in airports usually means more time sitting around.
Although if you do have a layover, this might help break up the trip and give you more opportunities to walk around and stretch out. You know your body and your pain, so these are just some options for you.
Try using a backpack
Another key is I always try to travel with a backpack. A pack works well, and in my opinion better than a single strap bag. Also, a lot of backpacks come with a laptop sleeve or compartment, and plenty of room for a lot of other gear.
A backpack can be beneficial for a couple of reasons. First of all, when you wear a backpack, the weight is evenly distributed on both sides of your body. You are not putting undue stress on one shoulder versus the other one. Carrying a backpack also allows you to free up both of your hands, just in case you need to use them :). Therefore, evenly distributing weight and hands-free is the way I like to travel.
Plan ahead when traveling with back pain
Another thing to think about when flying on an airplane and something I did just this past summer was to plan ahead and make sure you can get an aisle seat. I went so far as to pick my seat not only on the aisle but also on a specific side of the aisle. That would allow me to stretch out my right leg when I needed to.
My right side is my bad side, so I made sure I had an aisle seat where I would have my right side to the aisle. This strategy helped me to access the aisle when I needed to, and also just stretch out my right leg as required. Sitting not only on the aisle but the right side of the aisle, was a tremendous help for me.
Packing light helps with back pain
Also, pack as light as you can. Do you really need all of those electronic devices? Can you make it with just a couple pairs of shoes, maybe one pair in addition to the pair on your feet? If you must bring a lot of stuff with you, consider checking a bag, then you save yourself from having to struggle to pick up a heavy carryon to put it in the overhead bin. Just something to think about, bringing fewer items will be lighter weight and easier to haul around.
Support for your bad back
Using a lumbar support (click here to shop) is something to consider when traveling. I have used a lot of different lumbar supports in my life. I used to keep a couple of varieties in my car, so I could keep my lower back supported while driving.
A lumbar support can help maintain the inward curvature of the lower spine and fills the gap between the lower spine and the chair back. When the lumbar area is appropriately aligned, this allows the discs to do their job of absorbing pressure, for instance, bumps when you are in a car.
If you usually use a lumbar support, make sure you are equipped with one when you travel. If you don’t typically use a lumbar support, you might want to try one out before your trip and see if that provides any help.
Seat cushions can help to relieve some pain as well. They are designed to distribute weight to alleviate some of the pressure caused by sitting and help with sciatic pain, pressure on your tailbone, etc.
Bring the heat or ice
If heating your back works for you, then you may want to bring some heat wraps with you. These will usually last about 8 hours and might be just what you need. If ice is your style, try carrying a ziplock bag. You may be able to get some ice from the flight attendant and get the relief you need that way. Of course at your hotel, you will have access to electricity and ice (LOL), so if you have a favorite heating pad, it might be worth packing it.
Make sure you have enough medication
If you are taking medication for back pain, you will definitely want to make sure you have enough to get through your trip. Personally, I have not had any luck with medication for pain, but I know some people do, and the last thing you want is to be on vacation and have to deal with running out of something that will provide relief.
One cool thing about airports, they may have a masseuse or a massage chair available. If you are in a pinch, no pun intended, a massage chair can really help loosen up those tense muscles that may be contributing to your back pain in the first place. Or, if you can get your hands on the real thing (or if they can get their hands on you), a masseuse would be even better. There we go with those puns again.
If you are stuck at the airport longer than you had hoped, try using either of these options. Again, depending on the severity of your back issues, this may or may not be right for you.
I hope to have provided you with some valuable information about travel and back pain. Some of these ideas are based on my very own experience, others I think are worth considering. If you need any more suggestions or have comments, please feel free to leave them below or send me an email.
Thank you for stopping by!