Back Pain Relief Tips for Summer Travel

Summer is a great time for vacations, road trips, and outdoor adventures. However, for those who suffer from back pain, travel can be a daunting prospect. Long car rides, flights, and even carrying luggage can exacerbate back pain.

An examination of national survey data reveals that 8.2 percent of American adults suffer from chronic severe back pain. If you’re one of them, don’t let back pain hold you back from traveling during the summer.

This article has many tips for back pain relief on your summer travels to help you overcome the problem and focus on having fun!

Plan Ahead

Before you set off on your summer adventure, take some time to plan ahead.

●     Pack Light

Try to pack only the essentials. Use lightweight luggage with wheels to minimize strain on your back.

●     Wear Comfortable Clothing

Opt for loose, comfortable clothing that allows for easy movement.

●     Choose the Right Footwear

Supportive shoes can make a big difference in preventing and reducing back pain. Avoid high heels and opt for cushioned, supportive shoes instead.

Stretch Regularly

Sitting for long periods can cause your back muscles to stiffen and ache. Regular stretching can help keep your back flexible and reduce pain.

●     Stretch Before You Travel

Take a few minutes to stretch your back, hamstrings, and hip muscles before you begin your journey.

●     Take Breaks

If you’re driving, plan to stop every hour or so to stretch and walk around. On a plane, take the opportunity to stand up and move whenever you can.

Maintain Good Posture

Proper posture is crucial for preventing back pain, especially during long periods of sitting.

●     Support Your Back

Make use of a lumbar roll or a small pillow to uphold the natural arch of your lower back.

●     Sit Up Straight

Keep your back straight and shoulders relaxed. Avoid slumping or slouching.

●     Adjust Your Seat

Whether in a car or on a plane, adjust your seat to ensure your knees are slightly lower than your hips. The purpose of this is to maintain the spine’s natural curve.

Use Heat and Cold Therapy

Heat and cold therapy can provide temporary relief from back pain.

●     Heat Packs

Use a heat pack or heating pad to relax tense muscles and increase blood flow to the area.

●     Cold Packs

If you experience swelling or inflammation, a cold pack can help reduce these symptoms. Alternate between heat and cold for the best results.

Stay Active

While it’s important to rest, staying active can also help alleviate back pain.

●     Gentle Exercise

Engage in gentle exercises like walking or swimming. These activities can help strengthen your back muscles and improve flexibility.

●     Core Strengthening

Exercises that strengthen your core muscles can support your back and reduce pain. Planks and gentle yoga poses can be beneficial.

Hydrate and Eat Well

Proper nutrition and hydration play a vital role in maintaining a healthy back.

●     Drink Plenty of Water

Staying hydrated helps keep your spinal discs healthy and can reduce muscle cramping.

●     Balanced Diet

A diet rich in fruits, vegetables, lean proteins, and whole grains can support overall health and reduce inflammation.

Consider Pain Relief Aids

Sometimes, additional pain relief measures might be necessary, such as:

●     Over-the-Counter Medications

Managing pain can be achieved with non-prescription pain relievers like ibuprofen or acetaminophen. Consult your doctor before taking any new medications.

●     Topical Pain Relievers

Creams and gels containing menthol or capsaicin can provide temporary relief when applied to the painful area.

Don’t let back pain hold you back from enjoying your summer travel plans. By planning ahead, maintaining good posture, staying active, and using these back pain relief tips, you can minimize discomfort and make the most of your summer adventures.

Remember, if your back pain persists or worsens, it’s important to consult with a healthcare professional. Locals in St. Peters, O’Fallon, and Wentzville, Missouri, seeking advice from an experienced orthopedic surgeon can reach out to Advanced Bone & Joint. We provide personalized treatments and can help ensure you enjoy a pain-free summer.

Back Pain Relief in Wentzville, MO

Don’t let back pain ruin your summer plans. The talented orthopedic team at Advanced Bone & Joint is committed to your relief from back pain. Our orthopedic surgeons will identify the underlying cause of your back pain and create a personalized treatment plan for lasting relief.

Our doctors are experienced in relieving symptoms of herniated discs, pinched nerves, and sprains and strains. We also have a pain management specialist to help individuals suffering from chronic back pain.

To schedule an appointment with a back pain expert, call our office today at (636) 241-9807 or submit our appointment request form. Our friendly staff looks forward to helping you enjoy your travels and taking care of your back!