Managing Pain While Traveling
RESTORING FUNCTION, IMPROVING LIVES
Introduction
• If you have neck or back pain, the
thought of going on a long car trip or
sitting in an uncomfortable plane
seat for several hours is unpleasant,
and quite likely out of the question.
• With a little planning, however, it is
possible to have a smooth and
enjoyable vacation with your loved
ones.
RESTORING FUNCTION, IMPROVING LIVES
Tips for Luggage
• Rolling luggage (four wheels) is
preferred.
• If lifting your carry-on luggage into
the overhead bin is painful, ask
someone for help.
• Avoid a shoulder bag if it causes
more pain; get a smaller rolling
suitcase instead.
• It might be worth packing two
smaller suitcases rather than one
large, heavy one.
RESTORING FUNCTION, IMPROVING LIVES
Back Support
• Bring Your Own
• Seats in planes, trains, buses, cars,
etc. don’t typically have good
support for the low back and neck.
LumbAir Plus Inflatable Back Support
• A travel lumbar support pillow can
make a huge difference. If you
forget it at home, a rolled up jacket,
sweater or blanket can be a good
substitution.
• An inflatable neck pillow can work
wonders for the neck and low back.
RESTORING FUNCTION, IMPROVING LIVES
Footrest…for your back
• Placing your feet on something so
that your knees are just slightly
above your hips can ease pressure
on the low back.
• Some plane seats have a little
footrest that pops down, but most
do not.
• If in a plane, car, or bus, use a small
piece of luggage or backpack to
support and raise your feet a few
inches.
RESTORING FUNCTION, IMPROVING LIVES
Get Up and Move
• Our spine is designed to move.
• Staying in one position puts strain on
ligaments and tendons, and stiffens
back and leg muscles.
• Get up and move every 30 minutes
while seated. If driving, stop for a
stretching break every couple hours.
• Aside from increasing blood flow to
your muscles, moving your legs can
also help prevent blood clots.
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Hot Pack / Cold Pack
• At the end of the day, a nice hot pack
or cold pack on your achy low back or
neck may be just what you need.
• Plan ahead and bring heat or cold
patches (ie. Thermacare) or pack a
microwavable pack that can be used
to provide moist heat, or put in the
freezer for cold therapy.
• A bag of ice from the hotel ice
machine can work as well.
• Do not apply for more than 10-15
minutes at a time.
RESTORING FUNCTION, IMPROVING LIVES
For More Information
If you would like more information about Salem
Pain & Spine Specialists, please call (503) 967-6771
or contact us online using the “Contact Us” section
of our website at www.salempainandspine.org
DISCLAIMER:
This material is presented here for informational and educational purposes only. This information does not
constitute medical advice and is not intended to be a substitute for professional medical advice. You should
always seek the advice of a physician or other qualified health care provider before beginning any exercise
program. If you experience any pain or difficulty with any exercises, stop and consult your health care provider.
SPSS MAKES NO WARRANTIES, EXPRESSED OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE
MATERIALS WILL MEET YOUR NEEDS.
RESTORING FUNCTION, IMPROVING LIVES