Simple Tips When Flying With Back Pain

It’s that time of the year again – Holiday season! Time to escape the unpredictable summer in Ireland and relax in the clear skies abroad. However for people who suffer from low back pain the thoughts of having to spend 3-4 hours pinned into a rigid and cramped airplane cabin seat can be a nightmare.

If you are travelling this summer and want to avoid aggravating your back pain here are some of the things you need to consider.

Scheduling Flights

The longer time you spend in the air the more likely you may feel stiff because of the lack of space and constraints of the seat. So for long haul flights try to consider your flight schedule and have as little connections as possible. This reduces the amount of times you have to drag around your cabin luggage on and off planes.

Alternatively .....

Some people find it better to break their long haul flight into smaller stints as this gives them time to stretch their leg (and back) as they walk to connecting flights. What works best for you very much depends on the total length of your trip and your bodies limitations.

Move Little and Often

If you already suffer with back pain then you have probably already considered booking an aisle seat or upgrading to make it easier to stretch during the flight. This will allow you to get up regularly without disturbing other passengers. The problem with sitting is you are stuck in the same posture for too long causing stiffness and pain. The more we change our body’s posture the less likely we will have aches and pains. This is because movement allows improved blood flow to our muscles and stimulates the nervous system in the body, thus reducing tension and aches.

I would advise you to move “little and often”, so if you are sandwiched into a window seat do some ankle, neck and shoulder movements for 2-3 minutes every 20 minutes. If possible, try to get up and walk to the end of the cabin and do a few calf raises, knee bends and back rotations. Your spine will thank you!

Pack Light

Remember to only pack essentials and do not duplicate items you put in your suitcase. For every extra item in the suitcase means extra weight to lift from the overhead bin and drag to your bus transfer. Try minimalist packing to make travelling easier and consider checking in any bags you can’t easily lift into overhead bins.

Additionally when you are out exploring the city or packing for the beach, consider using small backpacks that distribute weight evenly rather than loading one side excessively with a shoulder bag. Remember it is not the bag

that will cause back pain but the position you hold your back in constantly as you carry it around - Sustained posture!

Keep the straps tight so it keeps the weight close to your back reducing load. If you have to use a single shoulder bag, change regularly between each shoulder. Clear your backpack out at the end of each day to make sure you don’t carry any unnecessary tourist guides, rubbish, souvenirs and loose coins. Lastly share the bag between your friend or partner to give everyone a rest throughout the day trips.

Useful Accessories

If you find something that helps relieve pain on your travels take accessories like lumbar pillow, cushions, heat packs and exercise bands. Most of these products are available in a travel light version. Test out any new product before you travel – you don’t want to be lugging around a product that makes your back pain worse.

Stress

Emotions can have a big influence on the likelihood and severity of back pain. For a large majority of people travel can greatly heighten stress levels. Planning is essential to prevent excessive stress- organise your transfers to /from the airport to allow for adequate time to check-in. When possible leave enough time between transfers to prevent running for closing gates!

Once your flight has begun, relax by listening to your favourite music or entertaining yourself with an enjoyable book/movie. Other stress management techniques include deep breathing, meditation and positive visualisation.

Relax.... don’t have a fully loaded itinerary. Allow for days of rest in-between trips and to prevent flare up during the trip.

Sleep and Accommodation

When looking for accommodation check the reviews on the website about the comfort of the bed. Research indicates that sleep or lack of sleep can have a big impact on our back pain. Usually a supportive mattress can improve sleep. Also using additional pillows to support your knees can help to improve comfort. If you struggle with large luggage make sure the accommodation has an elevator or someone to assist you. Lastly having a gym/pool in the hotel may allow you to be more activate to reduce your back ache and stay active.

If you want more tips to ease back pain, you can download my free report that shows you ways to ease back pain naturally – it has some helpful exercises inside too which you can use on your holiday. Go here to get your copy and take it with you: https://www.bk-injuryrehab.com/back-pain

#backpain #holidays #traveling #lowbackpain