Don’t let back pain be a part of your vacation! Follow these easy suggestions.

While in the Car

  • Stretch. Before you subject your body to long periods of sitting, it’s a good idea to stretch. This will improve circulation and make positioning yourself easier and more comfortable.
  • Support your spine. Many vehicle seats are designed to provide some lower back and neck support, but chances are you don’t “fit the mold” exactly. Bring small pillows or specially designed back or neck pillows to give extra support as needed.
  • Shift positions and stretch often. When you stretch or vary your position, muscles are much less likely to lock up and cause discomfort or pain. Stop the car to fully stretch whenever muscles feel exceptionally tight or fatigued.
  • Squeeze the steering wheel when stopped. When at a red light or stopped in traffic, squeeze and release your hands around your steering wheel to decrease tension in your arms, neck and shoulders.
  • On the Plane on your summer trip
  • Exercise before you board. Even simply walking along the terminal prior to boarding will keep muscles from becoming stiff or tense early into the flight.
  • Use pillows to support the natural curvature of your spine.
  • Vary positions, move, and stretch. Though you don’t have the luxury of stopping the plane every couple hours to get out and relieve your aching back, standing up in your seat, stretching, and walking about the aisles as needed can prevent strain. Space in airplanes is notoriously tight, but a few easy stretches, like lifting your arms over your head and reaching up toward the ceiling or bending forward to touch your toes, can do the trick.
  • Place a book or luggage under your feet. Relieve the pressure in your back by keeping your feet raised about 1 foot off the floor while sitting.
  • Handling Luggage during your summer trip:
  • Check bags. The American Chiropractic Association suggests checking all bags that weigh more than five to ten percent of your total body weight. Lifting heavy carryon items above your head can be an invitation to injury.
  • Lift smart. When bending to pick up a heavy bag, stand close to the item, bending from your knees (not the waist), and lift by engaging your leg muscles. Avoid twisting your body as you lift or carry a heavy piece of luggage.
  • Shift shoulders often when carrying a bag with a shoulder strap.
  • Know your strength. Don’t be afraid to use a cart or ask for help.  Start your summer smart!

Iris Rosenfeld, DC
949-380-7215
driris@driris.com