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  1. Home
  2. Health

How to reduce back pain in cars and planes

Do you get stiff and sore while travelling? - by Laura Barry
  • 07 Jan 2020

WATCH: The ‘dead bug’ exercise is great for avoiding back pain

Many Australians suffer from back pain, for all sorts of reasons.  In fact, one in six Australians reported back problems in the year 2017 to 2018 – which is around 4 million people. And as any back pain sufferer will know, travelling in a plane, train or car for a long period of time can cause spinal discomfort.

We have some tips for reducing back pain when traveling that can improve aches and sharp pains.

1. Use a pillow

A lumbar pillow or rolled up towel placed at your lower back or under your bottom can reduce some back pain and improve posture.

2. Get up and move

Getting up from your seat at regular intervals to stretch your legs, feet and back for a few minutes every hour or two can also reduce back pain. Try to bend backward, forward and limber up. Try to get an aisle seat so it’s easy for you to get in and out.

woman sitting in plane
Getty

3. Apply heat

A hot water bottle, heat pack, hot shower or heat patches can help when applied to the areas experiencing aches, pains or feeling stiff.

4. Build your strength

A regular exercise program that focuses on building strength in your back can help with some back pain – as recommended by your doctor. Try hitting the gym before a long trip.

people standing up in plane
Getty

5. Avoid heavy carry-on

If you’re travelling on a plane, try to avoid bringing heavy carry-on luggage with you, as carrying it around before your flight and lifting it into the overhead storage area can trigger back pain.

6. Use a neck support pillow

A neck pillow made from small beads or foam can provide additional support for your neck and spine, and keep your knees bent at a right angle to offset the stress on the lower back.

7. Stay hydrated

Drinking plenty of water before, during and after your trip can keep your body hydrated, such as the inner gel of the spinal discs – which can become vulnerable to stress and injury when dehydrated.

You might also like:

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  • Health
  • Better Life
Laura Barry
Laura Barry
Laura Barry is a writer, bookworm and interior design enthusiast with a love for reporting on all things homes, travel and lifestyle. When not tapping away at her keyboard, Laura can be found making endless cups of tea or perusing the shelves of Sydney’s many bookstores.

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