Tips to Prevent Back and Neck Pain During Travel and Exertion | Dr. Siddharth Arora
Doctor meeting :- In case of chronic long term back and neck pain, meet your doctor well in advance if you are planning for long trip. Your doctor will suggest you few stretching exercises and readjust your medicines accordingly.
Always discuss about rescue medicines or pain medicines if required in emergency, with your doctor and carry with you.
Prolonged sitting :- Avoid sitting for more then 45 minutes while travelling in train , bus or flight. Try to get up every 45 minutes and do a walk or stretching for couple of minutes and sit again.
If you are driving a car for a long journey then try to take a break every hour. Get out from the car and walk or stretch for 5 minutes and restart again.
Posture :- Maintain good and correct posture during your journey. Try not to bend your neck or back too much.
While driving also, posture should be correct and comfortable.
If required you can carry neck pillow and lumbar support pillow with you and use accordingly.
In case of severe back and sciatica pain try to avoid travelling . Use Lumbo- sacral belt if travelling is necessary.
Avoid bending forward as much as you can. Bend your knees and then pick the things you want . keep your back straight.
Lifting weight :- Avoid heavy luggage lifting while travelling . take help of trolley or porter whenever in need. Use lightweight bagpack for essentials and put it on both shoulders to maintain equal and balanced weight.
Elderly/ stockings / hydration etc… :-
Maintain good hydration while travelling so that you will not have frequent muscle cramps.
In case of elderly traveller, always try to use some stick support to avoid unnecessary fall.
Use stockings for old age person in case of long trip or journey where long sitting is required to avoid DVT or leg swelling and try to sit with use of leg rest or leg support. Do not hang down your legs for long to avoid leg swelling or edema.
Disclaimer: The information provided here should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The information is provided solely for educational purpose and should not be considered a substitute for medical advice.
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