Don’t Invite Back Pain on Your Vacation

It’s summer time and vacation season is here! While traveling can be an amazing adventure filled with incredible moments and memories, it can also be a pain… literally. Traveling often pushes our bodies in ways we are not used to, requiring the lifting, pulling and steering of heavy luggage; prolonged periods of sitting, standing, or walking; sleeping in unfamiliar beds, and more. To ensure that you are able to get the most out of your summer vacation, here are a few simple ways you can protect your back and prevent pain while savoring summer trips.

• Practice proper lifting. Use your leg muscles to help you lift bags, rather than bending at the waist and avoid twisting while lifting, which is a common cause of lower back injury. Pivot with your feet so that your whole body moves, rather than just twisting your back.
• Choose your baggage carefully. Invest in a piece of luggage with 360 degree rotating wheels, which requires less effort to move and maneuver. Also, consider a lightweight backpack and use both straps, which not only helps to better distribute weight, but also keeps your hands free, enabling you to hold onto handrails. The recommended maximum weight of a backpack is 10-15 percent of your body weight – less if you suffer from back ailments. If you must use a shoulder bag, alternate shoulders to avoid stressing one side of the back.
• Get comfortable. Use an inflatable travel pillow around your neck to avoid neck strain while resting in a sitting position, and provide support for your lower back by using a lumbar support pillow, or rolling up an airline blanket or sweater and placing it between your back and the seat to support the natural inward curve of your lower back.
• Move. Sitting for prolonged periods stiffens back muscles, which can put stress on the spine. Get up to stretch and move around every 20 to 30 minutes if possible. In addition to reducing muscle stiffness and curbing inflammation, moving can help prevent blood clots from forming in the legs.
• Select shoes with care. Wear high quality, supportive shoes if your trip requires walking for long distances. High heels or flip flops will not support your feet and back properly. Comfortable, flat shoes or sneakers will offer you the most comfort and least pain. Slip-on shoes will also prevent you from having to bend over when taking shoes on or off.

If you’ve adopted these tips and still find yourself struggling with back pain on your vacation, there are a few things you can do to lessen the ache.

• Ice it. Bring a few sealable bags with you and fill them with ice from the ice maker in your hotel, or ask a flight attendant to fill it for you. Apply the ice to the painful area for 10 to 15 minutes at a time.
• Heat it too. Hot packs are widely available and easy to pack. Bring disposable hot packs that heat after opened and apply them as needed. You can also use a hot water bottle, or a heat wrap that lasts for several hours. If you’re planning to fly with heat wraps, confirm with your airline that they will be allowed past security. Alternating between heat and ice on a painful back is ideal.
• Pain patches work. Non-prescription pain patches such as the Bengay Pain Patch, may also reduce your need for pain medications, but check with your physician before using any over the counter pain relief patch.
• Pack over-the-counter medications. Anti-inflammatory medications such as ibuprofen or naproxen are widely available, easy to pack, and do not require a prescription. They can be very beneficial to reducing back pain, but be sure to follow the instructions and alert your physician if they are not bringing you relief.

Vacations can bring a wealth of health benefits, both physical and mental, but they can also take a toll on your body. Following even a few of these tips will help you maximize your time away so you can return to the daily grind pain-free and refreshed.