5 Ways to Keep Your Back Happy on Holiday

21 July 2016
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With the middle of July now here, summer is in full swing, (with or without the cooperation from the weather!). And with summer comes travel and holidays. We get many patients that end up injuring themselves on holidays, and what should have been a good time, ends up being a painful week or two. So what are some ways that you can keep yourself injury free while traveling??


  • Smart travel posture- Weather you are flying or driving or taking the train, one of the easiest ways that you can safeguard your back health is by remembering to maintain good seated posture. That can be difficult depending on the type of seat. Most general airline seats for example are not made with good spinal posture in mind. The easiest way to help combat this? Sit all the way back in the seat with bum and back hitting the back rest. Then get an extra pillow, towel, blanket, or sweatshirt, and roll it up and place it behind your lower back. This will help you maintain the normal lumbar lordosis. Sitting back in the seat also helps keep the upper back in a better posture. And don’t forget about the neck, make sure not to keep the head in a bent forward posture for extended periods, be that for reading or texting. Keeping the head back on the headrest will ensure a neutral posture for your neck as well.


  • Proper lifting of luggage- Utilize the rolling capabilities of your luggage if it has it. If you end up in a hotel with no elevator and are stuck carrying your bag up three flights of stairs, here are a few tips for you. Keep the abdominal muscles contracted. Keeping these muscles active helps them to act as a natural weight belt for the lower back and prevent injuries. Bend from the hips instead of from the back. Always try to aim for keeping the back flat when bending over to lift something up, this will also help to protect the lower back from injuries.


  • Hydration- Especially true if you are somewhere warm, but drinking plenty of water is not just for times when the sun is shining. Keep your water bottle close by at all times. Water help to hydrate the joints and the muscles and can ease tension and pain. Dehydration leads to headaches and more aches and pains.


  • Exercise- Most people don’t associate holidays with exercise! But being on holiday can be a great opportunity to do exercises that you may not be able to do while at home. Hiking, walking, swimming, are all great lower impact activities to do to help keep your body strong and healthy. Forget about that lounge chair at the beach, get yourself out and moving.


  • Smart shoes- Speaking of all that walking you will be doing. Now is not the time to wear a brand new pair of shoes. Make sure you wear in the shoes before you go to avoid pain. And if you know you will be doing a lot of walking, make sure to bring proper shoes with the support you need, even if they might not fit in with the local fashion trends. It’s better to be pain free, than to be stylish and in agony!


Keep our tips in mind as you enjoy your summer travel, to help keep back pain at bay!


Yours in Health,

Lawlor Clinic

The Spinal Experts

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