Few years back a middle aged man walked into my office and his only complaints was an excruciating pain in the waist line and a tingling sensation running down his legs from his buttocks, and occasionally in the front thigh, to cut the long story short it all started or to say the least got worse after his flight few days back His question was what have I done wrong?
Let me explain!!!
Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain a substantial amount of people let’s say 75% have their back pain increase or simply got worse after a long trip and most people relying on painkillers after wards to ensure it doesn’t disturb them (not a good way to go about it) So I want to share with you some quick simple tips that can guarantee a safe and pain free travel time this December.
1 Get Comfortable Seat.
Sitting for prolonged periods adds strain to the structures of the low back, and poor posture puts even more stress on your spine. Make sure that your back is aligned against the back of your seat in a sitting position and that your headrest is supporting the middle of your head. Keep the shoulders straight and avoid hunching forward. Make sure both feet are firmly resting on the floor or a footrest. If you are driving, adjust the seat and steering wheel to a comfortable position to avoid reaching for the wheel. For many people with back pain or neck pain, the prospect of a long trip can be daunting. The seats in cars, airplanes, buses, and trains aren’t always the most comfortable and sitting still for an extended time can in and of itself aggravate painful areas in the back and neck. This is an important to help reduce or avoid overall back pain and discomfort while traveling.
2 Ice and Cold Compress
If back pain does flare up while you’re traveling, one of the fastest ways to get relief is applying a cold pack or alternating ice and heat. When traveling, materials such as ice and hot packs are usually easily accessible and affordable. For example, you can fill any type of plastic bag with ice and apply to the painful area – such as placing a small bag of ice between your low back and the seatback while you’re driving or sitting in a plane or train.
Commercial heat wraps like hot water bottles are available that wrap around the middle of the body and incorporate heating units in the low back area of the band. Such types of heat wraps last for several hours, making them ideal to provide back comfort during lengthy travel. However, too much heat can add to swelling and therefore, alternating ice and heat for 10-15 minutes each, and avoiding prolonged heat is best.
3 This Next Tip Might Seem Self-Explanatory, MOVE Around and Stretch.
How often do we get up and move? Unless you sleep well and plan to nod off for the entire journey, you’ll probably do yourself a good favor by Moving and stretching if you have the opportunity.
Passengers should form the healthy habit of stretching and moving around at any slight opportunity or a stop point if that is not possible, you either actively rolls your legs, stretch your arms while sitting or consider getting down from the car at stop over points to stretch, for airborne clients it is much easier because you have the ability to walk around in the cabin.
Frequent stretches aid circulations and can prevents cramps, if we sit for a prolong period, some of the chairs might be too weak to support our body weight and starts to create uneven pressure from the depression our body makes on such seats, siting for too long creates aches and tightness to our back
If you want more tips to ease back pain, you can download my free report that shows you ways to ease back pain naturally – go here and get a copy: here
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Every week people consult Dr Eze Nnamdi looking for answers to concerning questions about their pain and most commonly relief from their Back Pain and tightness. He treats patents daily in his clinic and he is a trusted advisor, mentor and business coach. Eze Nnamdi is the Clinic Director at Amazing Physiotherapy and Wellness center a multi therapist clinic in 2 locations with a clinical Doctorate in Physical therapy, he is licensed as a physiotherapist with Medical Rehabilitation and Therapist board of Nigeria, he graduated with a bachelors in Medical Rehabilitation from University of Nigeria Nsukka, and a Doctorate in Physical therapy from National University of Medical sciences Spain DPT program, a participating member of Pediatric specialty group of NSP, he advanced his post-graduate studies with a Master’s degree in Physiotherapy from Bayero University Kano Nigeria, he also received advanced Dry Needling and Medical Acupuncture certification from Bayero University consultancy services Kano- Nigeria.