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Many Australians suffer from back pain for all sorts of reasons. One in six Australians reported back problems from 2017 to 2018 – around 4 million people. As any back pain sufferer will know, travelling in a plane, train or car for an extended period can cause spinal discomfort.
We have tips for reducing back pain when travelling that can improve aches and sharp pains.
1. Use a pillow
A lumbar pillow or rolled-up towel at your lower back or under your bottom can reduce back pain and improve posture.
2. Get up and move
Getting up from your seat regularly to stretch your legs, feet and back for a few minutes every hour or two can also reduce back pain. Try to bend backward and forward and limber up. Try to get an aisle seat so it’s easy to get in and out.
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 stiffness.
In addition, fisiocrem is a highly effective, non-greasy, pleasant-smelling, easy-to-apply muscle pain relief gel. Available from your local pharmacy, Coles, Woolworths and Chemist Warehouse. Always read the label and follow the directions for use.
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.
5. Avoid heavy carry-on
If you’re travelling on a plane, try to avoid bringing heavy carry-on luggage. 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:
5 travel luggage tips for people with back pain
How to avoid joint pain this winter
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