Flying with back pain? Here’s 10 tips to stay comfortable
Written by: Liz Wullems-Griffioen, CMO Healactively
Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)
Traveling can be an exhilarating experience, offering new sights, sounds, and cultures to explore. However, for those suffering from back pain, the thought of long flights, uncomfortable hotel beds, and days filled with activities can be daunting. At Healactively, we understand the challenges that come with managing back pain, especially while on the go. Here are some essential travel tips designed to help you enjoy your adventures without letting back pain hold you back.
1. Stay Active
Incorporate light stretching and walking into your travel schedule. Staying active helps to prevent stiffness and can reduce pain. Take advantage of layovers as an opportunity to walk around the airport instead of sitting the entire time.
2. Stay Hydrated
Dehydration can lead to muscle stiffness and exacerbate back pain. Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as they can lead to dehydration.
3. Listen to Your Body
Don't overdo it. Recognize your limits and allow yourself rest days if needed. It's better to enjoy a few activities pain-free than to push yourself too hard and end up sidelined.
4. Pack Smart
Keep your luggage light to avoid strain on your back. Use a suitcase with wheels and consider packing items in multiple small bags instead of one large one to distribute the weight more evenly when carrying.
5. Choose the Right Seat
When booking flights or train rides, opt for aisle seats to give yourself more room to stretch. If possible, upgrade to seats with more legroom to reduce pressure on your lower back.
6. Use Support Devices
Invest in a good quality travel pillow and lumbar support for your lower back. These can be invaluable on long flights or car rides, helping to maintain proper posture and alleviate pressure on your spine.
7. Mind Your Meds
If you're on medication for back pain, make sure you have enough for the duration of your trip, plus some extra in case of delays. Keep your medication in your carry-on luggage to ensure it's always with you.
8. Choose Accommodations Wisely
If possible, look for hotels that offer quality mattresses or even orthopedic beds. Don't hesitate to ask about the type of beds available when booking your stay.
9. Prepare for the Day
Start each day of your travels with a few gentle stretches to warm up your body. This can help prevent pain and stiffness throughout the day.
10. Use Heat and Cold Packs
Pack a reusable heat pack or cold pack in your luggage. Heat can help relax muscles, while cold can help reduce inflammation and numb pain.
How Healactively Can Help
At Healactively, we believe in empowering individuals to manage their back pain effectively, even while traveling. Our self-assessment tool is designed to provide you with a personalized back wellness program tailored to your specific needs. By understanding your unique condition, we offer exercises, tips, and strategies that not only help in day-to-day management but are also invaluable while on the move. Whether you're exploring a new city or on a business trip, Healactively's personalized approach ensures you have the tools to maintain your back health, wherever you go.