TEMPO.CO, Jakarta - A long flight or a long road trip can cause back pain. What should be a pleasant vacation experience can suddenly turn into a less than pleasant one. This certainly doesn't compare to the thrill of navigating an airport or a new destination.
However, several simple steps can prevent back pain and keep your spine healthy during travel. These include regular stretching, maintaining good posture, and hydration. As reported by the Hindustan Times, Arun Bhanot, Director of Spine Surgery at CK Birla Hospital, Gurugram, India, provides practical tips for preventing back pain while traveling.
1. Use supportive travel gear
Additional items such as a lumbar pillow, neck pillow, or compression socks can contribute to comfort while traveling. For example, for long trips, don't forget to bring a small massage ball or portable heating pad to help relax tense muscles during stops.
2. Preparing for Departure
Arun Bhanot recommends travelers prepare themselves as well as possible before leaving. This starts with wearing loose clothing and comfortable footwear. Keep a lumbar pillow or back support in your carry-on bag for easy access when needed.
Choose an airplane seat with extra legroom if possible. If traveling by car, choose the front passenger seat, which provides more room to adjust and stretch.
3. Stay hydrated and stretch
Dehydration worsens muscle tension, so drink water frequently. Gentle stretches for the hamstrings, hip flexors, and lower back can counteract the effects of prolonged sitting and keep your body ready to move.
4. Be careful when lifting luggage
Back pain is often caused by improper lifting of heavy bags. First, bend your knees, hold the suitcase close to your body, and avoid twisting your body while lifting. Using wheeled luggage, a backpack with padded straps, or dividing the load into several lighter bags can prevent back pain.
5. Support your spine
For road trips, adjust your seat so that your hips and knees are aligned. Or, if necessary, use a pillow to support your lower back. Stop every hour to walk and stretch. If driving, make sure your hands are comfortably on the steering wheel to avoid hunching or leaning forward.
6. Maintain good posture
Airplane seats rarely provide comfort for the spine. To maintain good posture during the flight, use a rolled-up jacket or a travel pillow behind your lower back to maintain natural alignment. Keep your feet flat on the floor and avoid crossing your legs. Adjust the angle of your seat regularly. Also, to prevent stiffness or cramps, try small stretches while sitting.
7. Try to move often
As is known, sitting for too long can increase tension and pressure on the back. Try to stand up and walk around the aisle. Stretch every 30 to 60 minutes. For example, shoulder rolls, ankle rolls, and gentle back rolls help keep muscles flexible.
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