Back pain is a common problem that affects millions of Americans each year. According to a study in the Scandinavian Journal of Rehabilitation Medicine, more than 80 percent of people will suffer from back pain at some point in their lives. But back pain shouldn’t prevent people from taking a vacation, whether it’s a short car ride away or in the Himalayans.

“People who suffer from back pain can travel safely if they maintain a proper body position while they travel, while they unpack, and at their destination,” says Katie Burns Ryan, DC, an assistant professor at Northwestern Health Sciences University in Bloomington, Minn. “There are some things you can’t avoid while traveling, but the smallest changes can make a big difference with how you feel.”

She suggests the following tips to protect the back and reduce the risk of further injury:

• Maintain correct posture. While driving, pull the seat as close to the steering wheel as is comfortable. The back should rest against the seat, and the knees should be bent at a 90-degree angle.
• Use a lumbar support pillow. Place a small rolled up towel or pillow behind the lower back to relieve tension and reinforce proper posture.
• Contract muscles. “Circulation is important to maintain healthy muscles,” says Dr. Burns Ryan. Tightening and releasing muscles, starting at the legs and progressing to the shoulders, will improve circulation and remind people to sit up straight.
• Don’t sit for more than an hour without taking a break. “During a long car ride, blood can become stagnant and people feel achy if they don’t move around,” says Dr. Burns Ryan. Stop at a rest stop and walk around the car a few times or walk down the aisle of the airplane to get blood moving.
• Load and unload the car properly. “For some, traveling isn’t the problem but unloading and loading the car is,” says Dr. Burns Ryan. To decrease the likelihood of injury, never bend, lift, or twist at the same time. When unloading, stand as close to the trunk as possible. Lift the suitcase while keeping the arms close to the body, and bend with the knees rather than the low back.
• Use a suitcase with rollers. Avoiding the strain of lifting a heavy bag can prevent further injury, according to Dr. Burns Ryan. When pulling a suitcase with rollers, keep the arm straight and close to the body.
• Sleep on a soft surface. When camping, use a foam pad or blow up mattress to reduce further discomfort from sleeping directly on the ground.
• Drink water. Staying hydrated helps bones, joints, and muscles function at their optimum.
• Use a backpack properly. Use a backpack with two straps around the shoulders and one around the waist. Distribute weight evenly in the backpack to reduce strain by putting heavier objects near the wearer’s back and lighter objects near the outside of the bag.
• Wear tennis shoes. While hiking or site seeing, make sure to wear shoes that fit comfortably and provide arch support.
• Purchase products that are lightweight. To eliminate added strain, use lightweight camping or hiking gear such as backpacks, shoes, and sleeping bags.

To decrease the tension of traveling in the future, Dr. Burns Ryan suggests making lifestyle changes to heal the back and prevent further injury. She recommends seeing a chiropractor and a massage therapist regularly, losing weight to reduce back strain and the risk of other problems, eating right, and exercising regularly.

“It is vital to look at your lifestyle before you get to the point of severe back injury,” says Dr. Burns Ryan. “The best offense is the best defense.”

Source: Natural News Service, Northwestern Health Sciences University (June 2006).