Familial stress and delayed flights are common holiday inconveniences, but back pain during travel can be avoided. Dr. Mike Ren from Baylor College of Medicine offers guidance on reducing discomfort while traveling this winter.
“Back pain can either be chronic or acute. Most people can experience both,” said Dr. Ren, a primary care physician and assistant professor in the Department of Family and Community Medicine at Baylor College.
He noted that back pain often becomes noticeable in one's mid-30s, especially on longer trips.
Ren suggests packing wisely to prevent injuries caused by handling heavy luggage. “Anyone can develop this pain," he stated, advising travelers to consider how much they will handle their luggage when moving through airports or loading it onto planes. Distributing weight evenly and choosing appropriate luggage types is essential.
For shorter stays with less packing, backpacks and duffle bags are recommended, while wheeled luggage suits those carrying more items. However, lifting heavy suitcases in confined spaces like airplanes poses a risk of injury. Ren advises asking airline staff for assistance when needed.
To address discomfort from airplane seats lacking sufficient cushioning, Ren recommends using a jacket or travel pillow for lumbar support to maintain spinal alignment. He also encourages walking around the cabin if safe to do so to alleviate stiffness.
When sleeping on flights, investing in a neck pillow is advised for proper neck support. "The main goal with the neck pillow should be to support your neck as much as possible," Ren explained, suggesting exploring different options if traditional pillows don't suffice.
Hotel beds may not match personal preferences in firmness, potentially causing discomfort after sleep. Using extra pillows for added support can help improve sleep quality.
“If you know hotel beds really impact your body, ask if the hotel offers harder or softer mattresses when you make your reservations,” Ren advised.
Daily stretching routines before or after outings and wearing suitable footwear can also reduce back pain during travels. Bringing anti-inflammatory medications like ibuprofen or acetaminophen is recommended for managing bodily pains.
