Top tips for travelling with back pain

Travelling with back pain, or any injury, can be stressful and daunting. Following a few tips can be very helpful.

Seat Booking

Book yourself an aisle seat which will allow you to get up and move, when allowed, without worrying about disturbing anyone in your row.

If possible book the exit row or bulkhead seats as there is more leg room.

Move, Move, Move

While seated move often, flexing and extending your back (termed anterior and posterior pelvic tilting) every 15-20 minutes to reduce stiffness in your back. For other people flexing forward or "boot scooting" are also beneficial. This can be discussed with your physiotherapist.

Lumbar pillow

Discuss with your physiotherapist if a lumbar pillow is of benefit, depending on your back injury this can be very helpful.

Get up, Move and Walk

As often as it safe to do so get up and walk the aisles, depending on the plane you can walk the aisle to the bathroom, or on larger planes do laps around the bulkheads.

As well gentle hip / trunk rotations, back wards bends, and squats can all be helpful.

Consider a TENS machine

TENS machines are quite small and can be placed on your lower back providing nice gentle pain reduction. Remember to pack a spare battery, or if rechargeable make sure it's charged and make sure your pads are still sticky

While Waiting

Try to keep moving as long as possible before boarding your flight. Some airports have quiet areas or Yoga areas that it is possible to stretch out, lay down and do your back exercises.

Medication

Before leaving discuss with your medical doctor and pharmacist if any mediation is indicated to assist in making your travel more enjoyeable