Car Travel and Low Back Pain Prevention
This time of year is perfect for taking a trip, and many people are hitting the road by car. Although vacations and long car trips can be exciting, they can also put stress on your lower back. Sitting in the same position for hours can cause stiffness and lumbar pain. The good news is that there are simple ways to protect your lower back.
Essential Back Support and Strategies For Long Road Trips To Avoid Back Pain
Before You Go
Before you start your trip, make sure you have what you need to support your back and reduce strain. Some examples include:
Bring back support: often the support provided by automotive seats can be lacking. Consider bringing a small rolled-up towel to support the natural curve of your back. Even if you forget a towel, a sweater can be used for the same purpose. If you want something more substantial a specific lumbar support can be purchased. Here’s one I recommend.
Adjust your seat. Find a comfortable angle for your seat that allows you to sit up straight with your knees slightly higher than your hips and your chin in and head up. This can help you avoid putting too much pressure on your spine, neck, shoulders, and wrists.
Purchase helpful accessories. Items like ergonomic seat devices can be very helpful. Over the years BackJoy support in particular has been a favorite of my patients to improve the stability of the back and pelvis and help maintain the natural curve of the spine.
During Your Trip
While you are on the road, there are some things you can do to prevent and relieve lower back pain as you drive or sit as a passenger.
Get out and move around. Sitting in one position for too long can stiffen up your back muscles and cause pain and spasms. To avoid this, you should take frequent breaks. When you stop, get out of the car, walk around, and stretch to improve circulation and warm up your joints and muscles. Simple exercises such as bending forward, backward, rolling your shoulders, and lifting your knees while walking around can be quite helpful.
Adjust your posture occasionally. Even if you have a good posture at the beginning of your trip, you may tend to lose it as you get tired or bored. To prevent this, you should check your posture occasionally. Once every 30 minutes try to sit tall and make sure you sitting on your “sit bones” not slouched back onto your tailbone. Also, check to make sure you are not leaning to one side. Try to keep both hands level on the steering wheel. This can help you avoid putting too much strain on one part of your body.
When You Arrive
When You Arrive- When you reach your destination, you may feel relieved, but your low back may still be sore and stiff. Here are some things you can do to decrease lower back pain after your trip:
Don't sit for too long. After a long car ride, you may be tempted to sit in a comfortable chair or couch and rest. However, this can increase your back pain by putting similar pressure on the structures around your spine. Instead, you should move around and give your body some activity that it didn't have during the ride such as going for a light walk.
Massage your back. Massage can help you relax your muscles, increase blood flow, release endorphins, and reduce pain. You can use your hands, a foam roller, a tennis ball, or a massage device to gently work on some sore spots on your lower back.
Wayne Villeneuve - MPT
Wayne, a consummate professional in the field of Physical Therapy, has a rich educational background. He successfully completed his Master's degree in Physical Therapy from the revered Ithaca College, a renowned institution that helps aspirants reach their optimum potential and acquire the necessary skills in their chosen fields. This foundation propelled Wayne toward a fulfilling career in Physical Therapy. Learn More