Summer travel can mean long hours behind the wheel, cramped airplane seats, heavy luggage and unfamiliar hotel beds — a combination that can leave even healthy travelers dealing with back and neck pain.
Whether you’re taking a cross-country road trip or flying to a summer getaway, a few simple precautions can help prevent travel-related aches from putting a damper on your vacation.
According to Dr. Rahul Shah, a board-certified, fellowship-trained orthopedic spine surgeon with Premier Orthopaedic Associates in New Jersey, the way we sit, move and handle luggage while traveling can all affect the spine.
Sitting for Hours Can Take a Toll
Long car rides and flights often mean staying in one position for extended periods. That lack of movement can contribute to stiffness and discomfort, particularly in the lower back and neck.
Travelers should make an effort to change positions and move around whenever possible. On road trips, stopping periodically to get out of the car and walk can help. During flights, getting up and moving when it is safe to do so can also break up long periods of sitting.
Simple stretches can be another useful way to loosen up. Travelers can incorporate gentle movement at rest stops, in airport terminals or in their hotel rooms.
Be Smart With Your Luggage
Lifting and carrying luggage is another common source of travel-related back pain. The combination of heavy bags and awkward lifting can place unnecessary strain on the back.
Instead of twisting while lifting a suitcase, travelers should position themselves squarely in front of the bag and use their legs to help lift it. Wheeled luggage can also reduce the amount of weight travelers have to carry.
It is also important not to overload bags simply because there is room for more. A lighter suitcase is easier to maneuver through airports, hotels and train stations.
Don’t Ignore Pain
For travelers who already experience back or neck pain, preparation can make a significant difference. Packing comfortable shoes, supportive travel accessories and any recommended medications or medical devices can help make the journey easier.
Dr. Shah specializes in complex spine conditions, minimally invasive surgery and revision procedures. He completed his medical training at Rutgers Robert Wood Johnson Medical School, his orthopedic residency at Yale University and a fellowship in complex spine and scoliosis surgery at the University of California, San Francisco.
The goal of any vacation is to enjoy the destination — not spend it nursing a sore back. By moving regularly, lifting carefully and paying attention to how you sit and sleep while traveling, you can give your spine a better chance of making it through the journey comfortably.