Dear Doctors column, October 15, 2007

Traveling Can Be Rough on the Body

Question:

I'm going on an extended trip to the East Coast this fall, involving travel by plane and car. I have trouble with my back, particularly muscle spasms, and by the time I get back from a trip, I'm in terrible shape – my back hurts and I'm stiff and sore. Is there anything I can do to prevent this?

Answer:

Whether you are traveling on business or on vacation, long hours in a car or an airplane can leave you stressed, tired, stiff, and sore. Even if you travel in the most comfortable car or opt to fly first class, back problems often start because the position you are forced to sit in distorts the spine and cramps the muscles.

Health experts who specialize in the treatment of spine disorders say following a few simple tips can help avoid the backaches and discomfort that can result from traveling:

In the Car:

• Travel with a lumbar support pillow. Using a support cushion or rolled towel for your lower back may reduce the risk of low-back strain, pain, or injury. Place the widest part of the support between the bottom of your rib cage and your waistline.
• Stop every hour and get out and walk around. Exercise your legs to reduce the risk of swelling, fatigue, or discomfort. Raise your toes and feet and then point them down; straighten your knee tightening the thigh muscle; squeeze your buttocks together and relax. Roll your shoulders forward and back, stretch.
• Do not grip the steering wheel forcibly. Instead, regularly tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists, and hands.
• While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue, a stiff neck, and tension headaches.
• When lifting luggage into or out of the trunk, move the suitcase as close as possible to your body before lifting it. Lift primarily with your legs, keeping your head up and knees bent. Better yet, get help.

In an Airplane:

• Check all bags heavier than 10% of your body weight. For example, if you weigh 180 pounds, check any bag that weighs more than 15 to 18 pounds.
• When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet, or arms, which may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first and using your hands and feet, gently guide your bag under the seat directly in front of you.
• While seated, occasionally vary your position to improve circulation and avoid leg cramps. Prop your legs up on a book or a bag on your seat. Move your feet in a circle to loosen ankles. Lift your legs repeatedly from the floor to the bottom of the seat in front of you. Point your toes down and tighten your calf and thigh muscles several times. Clasp your hands together and place them against your stomach, then tense your stomach muscles.
• Do not direct air flow directly on yourself; the draft can increase tension in your neck and shoulder muscles.

Additional advice includes:

• Travel light. Pack ONLY what you can carry comfortably so you do not strain lifting and carrying. Consider taking fewer items and smaller suitcases on your trip.
• Carrying techniques. Be sure to balance the weight. If you don't have wheels on your luggage, carry your suitcase in one hand and your hanging bag in the other. Use airport and hotel porters whenever you can. When possible, use a luggage cart to transport your bags.
• Drive Safely. When traveling by car, be sure to wear your seat belt and adjust the head rest to an extended position just behind your head. Even a sudden stop can cause whiplash.
• Regular breaks. When traveling by plane, take a break at least every hour. Get up and walk around the plane, if possible. Also, when traveling by car, stop at a rest stop and get out of your car and walk around. This will help you stretch your legs, back, and neck muscles, as well as helping offset fatigue. Never underestimate the potential consequences of fatigue to yourself, your passengers, and other drivers.

Talk to your doctor, as well. She may advise taking over-the-counter nonsteroidal anti-inflammatory drugs, if you don't have any stomach problems or other contraindications to these drugs, or she may suggest prescription anti-inflammatory drugs to take prior to and during your trip to help prevent back pain and stiffness.