Travel can be hard on the spine. Flying with back pain, and enduring back pain while driving, are increasingly common phenomena – and it’s easy to understand why. Sitting in a cramped or uncomfortable position and hauling heavy, cumbersome luggage put a strain on the back.

Furthermore, inactivity for long periods of time can give even the healthiest person stiff muscles and an achy back. For someone with pre-existing low back pain or neck pain, and for people with sciatica, a bulging disc, or a herniated disc, the very thought of travel is uncomfortable.

Here is some travel advice on how to protect your back en route – by plane, train, or automobile.

Luggage: Improper lifting or carrying heavy items is a surefire way to injure your back. To prevent back injury:

• Use rolling suitcases
• Pack your belongings in several smaller suitcases
• Rent a pushcart to move through stations and airports
• Pack only essentials in your carry-on
• Request assistance when you have to lift or retrieve your luggage (the price of a porter is far less than the injury you might incur trying to move or lift heavy/awkward luggage by yourself)
• When lifting luggage, bend your knees and keep your back straight; pivot rather than twist; carry items close to your body

Move Around: Long periods of inactivity decrease circulation, increase muscle stiffness, and give rise to back and neck pain. Follow these travel health tips for back pain relief: on flights and trains get up and move around every 30 minutes (more frequently if possible); to relieve back pain while driving, stop at least every hour to stretch, walk, or rest.

Perform gentle stretches that target your neck, hips, thighs and lower back. These include neck rolls, arm and leg stretches, touching your toes, and reaching up and to the side to stretch your torso. To sit properly during travel, plant both your feet firmly on the floor. When driving, use cruise control to ease the strain on your lower back.

Seat Support: Poor seat support can exacerbate lower back pain, while an unsupported neck can cause neck strain or pain. To prevent back and neck pain while flying or driving, follow these travel health tips: Bring your own lumbar (low back) pillow and neck pillow for support and comfort Roll up a jacket or use the blanket and pillow offered on flights to form a support If your seat is too high, use a footrest for support To minimize back pain and improve sitting posture, keep your legs uncrossed, feet on the ground, hips and knees at right angles, and shoulders pulled back and down.

Back Pain Relief Tips for Traveling:

If you do experience back pain or neck pain while traveling, try these back pain relief tips:

• Wear comfortable walking shoes that help you maintain good posture.
• Apply a cold pack to the painful area (it’s easy to obtain ice on a plane).
• Lie down when possible. Ideally, lie on your side with your knees pulled up slightly.
• Place a pillow under your neck and between your knees.
• Don’t lift anything
• Do gentle stretching

The goal at DCOA is to contain and control Degenerative Disc Disease. Results vary patient to patient based on age, lifestyle, genetics, etc. Spinal Decompression treatment is designed to bring relief so as not to necessitate ongoing therapy. However once the event of decompression is obtained a retention program or maintenance schedule is recommended.It is our recommendation that doctors/patients integrate an active and passive exercise component in addition to a home care protocol designed to teach the patient to strengthen their back.

Disc Centers of America, works with disc cases all over the world. Only DCOA doctors are certified to utilize TDC Therapy. DCOA doctors receive ongoing training, research and are acknowledged by the International Medical Advisory Board on Non-Surgical Spinal Decompression and the International Disc Education Association.