General Travel Information

The traveling back pain sufferer

(NC)-When you're at home or at work, you probably manage to find a variety of ways to adapt your environment to suit the needs of your spine. When you travel, however, many of your "ergonomic" solutions must be left behind. But traveling does not have to be a nightmare for your back if you think about some basic issues before packing your bags.

Luggage Tips

Use a light but sturdy suitcase with wheels and a pull-up handle. (Pull straps are often too short to enable you to walk completely upright.)

Attach your laptop computer to the pull up handle of your suitcase rather than slinging it over one shoulder. Some rolling suitcases have a clip designed specifically for computer bags, or a sleeve that fits through the pull up handle. Alternatively, a bungee cord will do the trick.

Lifting Tips

It's hard to avoid lifting when you're traveling but following some basic rules whenever possible will help:

Keep the object you are lifting as close to your body as possible and bend your knees.

Avoid lifting and twisting at the same time. Instead, lift the object, and then turn your body by moving your feet.

Your lower back is strongest when you maintain its natural position - that is, when its natural curve is neither exaggerated nor flattened. This is hard to do when, for example, you're retrieving luggage from a moving airport carousel. But you should avoid lunging for your bag, even if it means waiting for it to come around again.

Car Travel

Plan to stop every hour or so in order to take a short walk. Even a five-minute break will make a big difference. While you're on that short walk, stretch your neck, swing your arms and extend (arch) your back by placing your hands on your waist and pressing your thumbs into the muscles of your lower back while you look up and stretch.

When you are driving, your feet should be as close to the pedals as possible. This will enable your lower back to maintain its natural curve.

If you and a companion are sharing the driving, switch every time you take a break rather than every few hours.

When you are in the passenger seat, take advantage of the opportunity to stretch your neck, shoulders and lower back. Many neck exercises can be done while you are sitting in the passenger seat.

Air Travel

Traveling by plane - especially on a long haul - can be very hard on your back, especially if you're aboard a charter flight where the seats are closer together. Take this into consideration when booking flights.

Some travelers prefer bulkhead seats. What you'll gain is extra leg room. What you'll lose is the ability to retract the armrests, which - when pushed up - allow you to change your posture every few minutes, however slightly.

Get up and walk around every half hour. In a wide-body jet, circle the aircraft. Don't be put off by a long line up when you want to use the rest room. It will give you a chance to stand rather than sit.

Putting one of those little white pillows behind your neck will help support your head. For low back support, two pillows work better. Consider bringing your own pillow. They can be found at luggage stores and pharmacies and generally cost less than $15.

Hotels and Motels

While hotel beds are generally far better than they were a decade ago, it's still a good idea to mention your back problem when making a reservation. Request a room whose mattress has recently been replaced.

Many hotels use foam pillows, which tend to be thicker and harder than what most of us are used to. If possible, bring the pillow you use at home. Otherwise, consider investing in a travel pillow, which is inflated with air or water. While it won't be as comfortable as your own pillow, you'll at least be able to control its thickness.

At motels, ask for a ground floor room so you can avoid lugging your bags up a flight of stairs - especially during the winter months.

For more information visit www.backrelief.com.