If you have experienced back pain while traveling, you know it's not fun. This article will help you overcome common sources of back pain while traveling by addressing the harm of excess sitting and providing some helpful stretches with limited space.
Airplane Travel
Airplane seats are designed to make you slouch, which stresses the spine.
To reduce the strain on your spine, sit tall and with the hips rolled forward.
Place a cushion or sweatshirt at the back of your seat to make it easier to sit on your hip bones and avoid slouching.
Purchase a stretchsit cushion to help lengthen your spine while seated. You can attach it to any seat, it's small and compact, and I don't travel without it.
Stretchsitting is a strategy to help you sit taller by using the seat behind you for support. This helps to reduce the effort required to maintain good posture. By following these tips, sitting on an airplane will be much more comfortable.
Stretching On the Go
The following stretches are chosen to provide you immediate relief while utilizing little space.
Reach
Reach your arms overhead with one arm or both arms while seated or standing to stretch the muscles of your upper body. Hold for 30 seconds and breathe deeply.
Make sure you don't overarch your back while reaching overhead by keeping your core engaged.
Stand on One Leg
Sitting can aggravate back pain, so get up and move whenever possible. Standing on one leg engages all the muscles of the hip and can help to improve circulation and mobility. Lateral leg raises further challenge the muscles of your hips.
If you have a little bit more space available to you, complete the hip airplane exercise to open up the inner and outer thighs. Spend 3 seconds at the bottom and the top to get the most out of the stretch.
Split Squat
Stand with one leg in front of the other to feel a stretch in the front of your back leg and the back of your front leg.
To feel a greater stretch, keep the hips facing forward and the back foot on the toes while leaning backwards and to the side away from the back leg.
Make the stretch easier by elevating your front leg on a chair or a step and use your hands for support.
Conclusion
Avoid pain triggers and sit with good posture to reduce the discomfort you feel. Practice mobility whenever possible with the stretches I've shared.
What has helped you stay pain-free while traveling? Let me know! Leave a comment below or send me a message.
Hope this helps! - Tom
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