Pain-free travel

How to alleviate neck and lower back pain when you’re on the go

Long-distance travel can be a pain in the neck—and the back. Here are four ways to help prevent strain and stress on your spine.

Handle with care. Costco member Ron Nusbaum, director of Back Clinics of Canada in Vaughan, Ontario, recommends packing light and using a rolling suitcase with extendable arms. “If you must lift heavy items, always bend your knees and have a straight back,” he says. “Pivot your feet rather than twisting and carry heavy items close to your body.”

Toronto-based Dr. Albert Yee, a Costco member and past president of the Canadian Spine Society, says: “A quick session by a trained physiotherapist can guide the mechanics of lifting objects.”

Mind your posture. Sitting in cramped seats for long periods causes tension in joints, muscles and discs. A blanket or a rolled-up jacket between the seat and your back offers support to the curve of the lower back. Maintaining a neutral spine posture can help prevent back stiffness. Nusbaum suggests keeping hips and knees at right angles and shoulders pulled back and down to improve sitting posture. You may also find it comfortable to sit in a reclined position.

Use a pillow. The head and shoulders usually slump forward, causing muscle and joint stiffness while trying to sleep in a seat. “Travel pillows offer support where we need it, especially when sitting for long periods,” says Nusbaum. A comfortable neck pillow supports your head position when sleeping upright.

Move around. During long flights or rides, movement is the best way to keep the spine and neck comfortable. Getting out of a sitting posture helps keep your spine in a neutral position and can prevent back pain. Nusbaum suggests moving every 20 minutes when possible. When driving, make frequent stops to stretch and walk.

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