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Alleviate Back Pain on Road Trips

Posted on March 03
in Blog

If you have back pain, riding in the car for an hour or more can be a real challenge. If you have a long trip coming up, consider the following advice and see if it helps you out.

 

 

Get comfortable immediately

Take the time to make sure you're comfortable from the moment you set off on your trip. The smallest irritant in the beginning of your trip can turn into raging pain later.

Don't have your wallet, cell phone, or anything else in your back pocket, as that may throw your spine out of alignment.

Sit as close to the steering wheel as possible without compromising your safety and sit up straight with your knees slightly higher than your hips. Keep your chin pulled in so that your head sits straight on top of your spine.

Make your ride as smooth as possible

If the bumps in the road are the worst part of the trip for you, consider these options:

  • A passenger car, rather than an SUV or pickup, may provide a much smoother ride
  • Replacing worn shocks on the car can limit the bounce in the car
  • Similarly, replacing worn tires can a be helpful. Some people find that a slight reduction in the tire pressure can also smooth out the ride
  • Consider sitting on a pillow made for a chair seat, such as a coccyx pillow, or a car seat cushion, to provide a bit of extra cushioning between you and the road

Bring along a cold pack

If you have back pain, it may be a good idea to bring an ice pack or cold pack along in the car with you. Most back pain is accompanied by inflammation. Applying a cold pack can reduce the inflammation and numb sore tissues.

Warm up your muscles

  • Many people find that warming up the lower back is a good way to alleviate pain on a long road trip.
  • Keep a heating pad in your car, and use a power converter to plug it into your cigarette lighter or dashboard power source and turn on your heating pad when you need it.
  • If you prefer moist heat, you can buy a reusable heating pack and heat it in your microwave before getting in the car. You can place this between your lower back and the seatback in place of using a lumbar pillow.
  • Another option is to try using a long lasting (e.g. 6 hours) heat wrap that has uses adhesives and is applied directly onto your skin. This type of heat wrap provides a low level of continuous heat.
  • Some cars have heated seats, which deliver a continuous low level of heat and can be used to keep your lower back muscles warm.

 

Support your back with your feet

Supporting your spine starts with bottom-up leverage from your feet. Place your feet on a firm surface and at the right height to avoid transferring stress to your lower back. It is ideal to have your knees at a right angle — if your seat is too high it is best to put your feet on a footrest. If you are the driver and have the ability to use cruise control for a longer drive, you may want to do this to allow you to have both feet on the floor for periods of time.

Employ diversions

While it seems obvious, it bears repeating that taking your mind off your pain can be surprisingly helpful.

Even if you're the driver, there are still a few options to help occupy your mind: try a new music channel, download a podcast or listen to an audio book. Your local library will have audio books you can check out.

If you're the passenger, then you have quite a few choices: meditate, read, try a new crossword puzzle or sudoku, try a new app or electronic game, watch a movie or a TV series you've always wanted to see...it will take some planning, but having something planned to occupy your mind could become a real asset on your trip.

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