Increased stress levels--which often occur when traveling--frequently produce muscle tightness and pain. Make your traveling as stress-free and as pain-free as possible by planning ahead. Many times the source of travel-associated back and neck pain is because of long hours in static positions, inadequate lumbar and cervical support, using unfamiliar pillows and mattresses, carrying heavy luggage and performing activities you are not used to performing.
Prolonged Static Positions
Maintaining one position for a prolonged time period reduces blood flow to the muscles and joints, resulting in muscle tightness and joint stiffness. Northwestern Health Sciences University recommends that no matter how you're traveling you should get up and move around at least once an hour for a few minutes or longer. Motion keeps the muscles and joints loose and decreases the occurrence of pain. While seated, take micro-breaks every 20 minutes by shifting your position, correcting your posture and taking deep breaths.
Supports
Insufficient lumbar and cervical support while traveling places stress on the spine. Use a small pillow or specially designed lumbar pillow to support the lumbar spine and to provide a larger contact surface, which spreads the forces throughout the lower back. When the lower back is supported in proper posture, the midback and neck are more likely to be in good posture. Cervical pillows designed for travel help you maintain quality neck positioning by preventing the neck from being bent too far in one direction.
Luggage
Planning ahead makes packing your luggage easier. Heavy, bulky suitcases are cumbersome and difficult to lift and carry. If possible, use two lighter, evenly weighted suitcases instead of one heavy bag. Carrying one heavy case forces the spinal muscles to work unevenly to keep the body straight. Lifting a symmetrical load is much easier on the spine. Use proper lifting technique by keeping the weight close to you, bending at the knees and using the strong gluteal and thigh muscles. When carrying luggage, correct your posture by pinching your shoulder blades backward, pulling your head in line with your spine and standing up straight.
Pillows and Mattress
We spend one quarter of our lives sleeping, therefore our bodies become adapted to our beds and pillows at home. Even a small change in pillow height or mattress firmness can elicit soreness and pain. If possible, bring your pillow from home or a small travel pillow for vacation use.
Shoes and Stretching
Wisconsin-based physical therapist Ron Miller recommends supporting your feet and stretching your legs and hips while traveling. Your feet are the foundation of your standing and walking posture. Therefore wearing comfortable, well-supported, broken-in shoes lessens the chance of posture-associated back pain. The powerful hip and leg muscles will tighten and become sore with increased levels of activity. Keep your muscles limber by performing dynamic range of motion exercises and slow static stretches.
