Although we are halfway through summer, many people are still planning to go away on vacation. Traveling presents special concerns to those with back pain, neck pain, or other chronic conditions.
Since the price of airline tickets has been rising at an alarming rate, many have decided to travel by car. This can be fun, but it also can wreak havoc on your lower back and neck.
Here are some action steps you can take to help avoid and manage neck and back pain when driving.
If you are the driver, sit as close to the steering wheel as comfortable. Position yourself so that your knees are slightly higher than your hips. Keep your elbows slightly bent with hand positions at the lower part of the steering wheel (think clock positions 7 & 5 rather than 10 & 2).
Consider using a back support. The back support should have a base for your buttock region and a low back support for your lumbar spine (lower back).
It’s important to exercise your legs while driving. Contract your thigh muscles, tighten and relax your calf muscles, and squeeze your gluteal muscles periodically. Performing abdominal contractions alternating with sucking in your gut (abdominal hollowing) will help with lower back discomfort.
In addition to exercising your legs, you should stretch your neck muscles by performing neck range of motion maneuvers. Let your head fall to your chest; look up to the sky; tilt and rotate your head in each direction. Obviously, these exercises should be performed while at a complete stop if you are the driver!
To improve the circulation in your hands, loosen and tighten your grip. Change hand positions as often as possible.
Whether you are the driver or a passenger, I recommend taking ice packs for your travels. Just keep them in a cooler and you can use the ice packs for your neck, shoulder, or lower back.
The most important advice I can give you is to take breaks. It will take you a bit longer to arrive at your destination, but the extra time will be well worth it. There is nothing as crucial to enjoying your vacation as beginning it without pain!
That’s it for now and if you are heading for vacation, I wish you a pain-free, relaxing and enjoyable time.
To Your Health, Wealth & Happiness!
Dr. Michael J. Kaye
Knowledge, Action, Results
http://www.drmichaelkaye.com/
http://www.boomersguidetochronicpain.com/
Tuesday, July 22, 2008
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