It’s about that time of year when more and more people are beginning to travel again, which means longer lines and crowded airports. In the midst of all travel stress, are you making sure you’re taking care of yourself and staying away from old back pain flare-ups?
Traveling wears down on your mind and body and we’re here to give you some easy tips you can follow to avoid added-on stress and pain during your travels. Whether you’re traveling for business or pleasure, here are some tips you can follow:
Plan Your Trip
You should aim to travel with either a foam roller, lumbar support, or kinesiology tape. Any of these items will aid in helping your back pain during a flight. Also, when it comes to planning ahead you should look at avoiding inflammatory foods such as fried foods, sweetened beverages, processed carbohydrates, etc.
Take Breaks – Walk Or Stretch
Sitting for long periods of time can cause fatigue and stiffness. If you’re on the plane, try getting up every 20 minutes if possible. If you’re not able to walk in the cabin, you can stand up and stretch in your seat (we will cover stretches you can do in the next section). If you’re in the airport, try standing up and moving around before your flight boards.
Stretches You Can Do On A Plane
Rolling Joints:
You can do this while seating and its effectiveness may surprise you! Spend a few minutes taking turns rotating or rolling your ankles, wrists, shoulders, and neck.
Knee Pull-Ups:
This is another one you can do in your seat; sit straight and bring your left knee up towards your left shoulder, hold for 20 seconds and repeat with the other side. This helps take pressure off your lower back.
Lumbar Rotation:
While seating, face forward and turn your upper body to the right and hold for a few seconds, then repeat on the other side. This stretch is also great for your lower back.
Sciatica Nerve Gliding:
You’ll need to stand for this one (take a few seconds and head for the aisle if possible) and slowly swing your leg back and forth at a 30-degree angle. Switch legs and repeat.
Smaller Bags Are Better Than One Giant Bag
Consider traveling with smaller bags instead of one big bag. This may sound like a hassle to you, but in the long run, it’s worth it! Even if you have to spend a bit more on baggage fees, your back will thank you!
See Your Physical Therapist Before You Go
Make sure you schedule an appointment with us before you go on your trip. We’ll make sure you’re all tuned up and ready. Give us a call at 786-615-9879 to schedule today!
Written by Hoang Tran
About the author – Hoang Tran
Hoang Tran is a certified hand therapist , the owner of Hands-on Therapy Services and author of the book “The Hands-On Approach”. She loves helping people with hand, neck and shoulder problems, because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).
The aim of her occupational therapy practice in the Miami area is to bring patients back to full functionality, without pills, injections or surgery. Occupational and Physical Therapy are both offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care.
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The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.
