Travelling often means long hours sitting, hauling luggage, and sleeping in unfamiliar beds. For those already dealing with chronic lower back pain, these common challenges can steadily increase the pain. To prepare for these challenges, you can use physiotherapist-recommended strategies to protect your spine and enjoy your trip more comfortably.
With physio-approved strategies, you can manage your pain effectively while travelling. In this blog, we will explore why travelling can trigger this pain. We will also discuss the strategies used in physiotherapy for lower back pain.
Understand Why Travelling Triggers Chronic Lower Back Pain
You’ve been dreaming of this trip for months. But in the back of your mind, a quiet, nagging worry continues- “What if my chronic lower back pain ruins everything?” You know the painful feeling associated with your lower back. If this sounds familiar, you’re certainly not alone. Let’s break down exactly how travel becomes a chronic back pain amplifier.
The Stiffness from Sitting for Long Durations
When you sit for long periods in any mode of transportation, two frustrating things happen:
- The discs between your vertebrae are like sponges. They need movement to absorb nutrients and eliminate waste. Prolonged sitting reduces the natural nutrient exchange in your discs, leading to stiffness and discomfort.
- Your hip flexors & hamstrings shorten and tighten during long-distance travelling. As to result, your core muscles become less engaged, reducing the support they normally provide to your spine. This leaves your lower back portion to hold up your entire upper body weight.
The Strain of Lifting
Think about your daily life routine. You probably don’t carry a 40-pound weight very often. But that’s exactly what you do with your luggage. This sudden physical load puts unnecessary strain on your lower back. Your body has to recruit muscles that may be weak or unprepared, forcing them to work in ways they aren’t used to. For a body without chronic pain, this might just mean a day of soreness. But for you, it’s very different. This can easily trigger or worsen chronic lower back pain during travel.
Role of Stress and Fatigue
Stress and fatigue are major factors that trigger your chronic lower back pain when you consider travelling. The mental load of travel, dealing with security, and fearing delays, puts your nervous system on high alert. This stress makes your muscles feel exhausted. When you combine that tension with pure exhaustion, your body becomes more sensitive to chronic back pain flare-ups.
Physio Tips for Comfortable Travel with Chronic Lower Back Pain
Travelling with back pain requires a strategic plan. By using physio-approved strategies, you can take control and significantly reduce your risk of a flare-up, turning a potentially stressful journey into the exciting adventure it should be.
Consultation Before Travelling
Before you even pack your bag, a conversation with your physiotherapist can be one of the most important steps you take. Your physiotherapist understands the unique causes of your lower back pain and can create a personalized plan to help you travel comfortably. Your physio can identify the movements that are most likely to cause a problem for you, whether you are going to fly 30,000 feet in the air or on a long train journey.
They might offer tailored advice on how to safely manage your luggage during your chosen mode of transport. Walking into your trip with a strategy designed for your body allows you to feel prepared and in control, significantly reducing the worry that can often make chronic lower back pain feel worse.
Stretching Exercises Recommendation
Your body craves movement, especially when travel forces it into prolonged stillness. Your physiotherapist will likely recommend gentle stretches as part of your journey. These stretches aren’t about intensity; they simply help your muscles stay mobile and prevent stiffness. Simple, sustained stretches can counteract the tightening in your hips, hamstrings, and lower back that occurs from hours of sitting.
The goal is to do these consistently, not forcefully. A physiotherapist can show you which stretches are most appropriate during travelling with back pain. These prescribed movements help to restore circulation, ease stiffness, and prevent your body from settling into a painful position.
Posture Alignment
Physiotherapists often emphasize that your sitting posture matters just as much as the amount of time you spend sitting. It is easy to slump into a chair when you are tired, but this position puts a lot of strain on your lower back. Good posture means supporting the natural, gentle curves of your spine. Your physio may advise you to make a conscious effort to sit with your hips as far back in the seat as possible, whether you are on a plane, train, or in a car.
They will recommend keeping both feet flat on the floor, relaxing your shoulders, and avoiding slumping in your seat. To make this easier, they often suggest using a small pillow or a rolled-up jacket in the curve of your lower back. This is to maintain the supportive alignment throughout your trip.
Use of Heat Wraps or Cold Packs
Your physiotherapist may recommend having a way to directly address discomfort to provide both physical relief and peace of mind. The choice between heat and cold often depends on how your body is feeling. They might suggest heat for the deep, aching stiffness that comes from long periods of immobility in a car, train, or plane seat.
A disposable heat wrap that adheres to your lower back can be worn discreetly under your clothing for hours, offering steady relief. For a sharp, inflamed pain, perhaps from an unexpected twist while handling luggage, they may advise using cold to dull the sensation and reduce swelling. Knowing these physio-approved strategies means you can respond to your pain immediately, wherever your journey takes you.
Conclusion
Here’s a crucial truth to hold onto- Travel doesn’t create new back problems for most people. Instead, it expertly triggers the chronic lower back pain you already manage. This is exactly why physiotherapists focus so much on preparation and movement. It’s about understanding these triggers and having a simple, smart plan to outmaneuver them.
At Bridgwater Physiotherapy, our certified physiotherapists provide physiotherapy for lower back pain. By creating a personalized pre-travel plan, recommending specific exercises, and guiding proper posture alignment, we equip you with the tools for a comfortable journey. If you’re looking for a trusted physiotherapy clinic in Winnipeg to help you manage your lower back pain and confidently explore the world, contact us today.
