As we all start to get the “winter blues” and begin to dream of a warm, sunny holiday all too often our chiropractors at Walkley Chiropractic Group see patients in pain when they return. Frequently patients complain of neck and lower back pain after travelling, so here are a few tips to help you prevent those post-holiday aches and pains.

Bring your own supports

• If you know you are prone to suffering spinal pain when travelling be proactive by using a neck pillow or lumbar cushion to support your spine.
• Take your own pillow for when you are sleeping in strange beds.
• Do the exercises your chiropractor has given you.
• Use a hot shower to mimic a heat pack whilst away

Lifting luggage

• Bend at the knees
• Use your low back muscles not your spine to lift
• Don’t twist when lifting or carrying
• Carry backpacks on both shoulders
• Pack light, just bring what you need

Move, Move, Move

• Don’t get stuck in one position for too long
• If you’re on a plane get up every hour and walk around
• If you’re driving stop every two hours and go for a walk
• Try to maintain good posture, head and shoulders back, don’t slouch

Hydration & Nutrition

• Drink plenty of water.
• Becoming dehydrated increases your chances of suffering a Deep
• Vein Thrombosis (DVT)
• Eat well, plan ahead and avoid junk food

Stretches & Exercises (Things to do whilst in transit)

• Tuck your chin to stretch your neck
• Roll your shoulders back and forward
• Turn your neck side to side
• Stand up and bend forward and backwards from the hips
• Perform these as often as possible

If you have any questions regarding how to reduce neck and lower back pain when travelling please don’t hesitate to ask any of the Chiropractors at the Walkley Chiropractic Group.