How To Prevent Or Alleviate Back And Neck Pain While Traveling

• The best portable device for maintaining a proper neck curve 
• Stretches 
• Exercises
• Luggage recommendations
• Proper postural alignment awareness
• Lumbar-support hacks for long flights

The Physical Stress Of Traveling

Traveling, whether it’s a two-hour road trip or a cross-continental flight, is often a stressful experience. It’s not just the traffic jams or long airport security lines. Journeying by plane, train, bus or automobile can place severe stress on the body’s musculoskeletal system. 

And if you don’t do anything to prevent back and neck pain while traveling, serious or debilitating conditions can develop, such as deep vein thrombosis (DVT) or sciatica. 

So before you grab your passport, review the first step in avoiding pain while traveling prior to your next departure

“Have ‘Good’ Bags, Will Travel” 

Having a proper neck curve is one of the most important factors in avoiding pain while traveling. Schlepping the wrong kind of luggage can throw your cervical spine out of alignment. Thus, if you’re still using the same bulky luggage you inherited from your grandparents, it may be time for a luggage upgrade. 

Invest in lightweight luggage that has four roller wheels. Your carry-on bag should also have wheels and a retractable handle. This is because carrying luggage by hand disrupts the lordotic, natural neck curve—the C-shaped curve—and creates spinal misalignment, which leads to pain.

In addition, you may need a new backpack. Opt for one with chest and hip straps that properly distributes weight and takes the load off your lower back. Purchase a backpack in store at a reputable outdoor outfitter. Ask a knowledgeable salesperson to properly size you up. Yes, you may look like a tourist carrying a backpack. However, trying to blend in like a local by slinging a bag over one shoulder jeopardizes a healthy neck curve. 

Now that you have the proper luggage, when you arrive at the airport, there’s one more step to take before your flight takes off…

Splurge on a luggage pushcart to transport your family’s bags from the curbside to the check-in. Your neck and back are worth the extra $5.  

Be Conscious Of Your Posture While Waiting In Line

• Make sure you’re not holding bags unevenly (see above pushcart recommendation).
• Stand tall with your weight evenly distributed between both feet.
• Gently activate your abdominals by pulling your navel in towards the spine.
• Contract (squeeze) your buttocks and the front of your thighs (quads). 
• Never sit with your legs crossed (this misaligns the pelvic bones).
• Avoid having excessive forward neck (“nerd neck”)

Address Neck Posture Sooner Than Later By “Pumping It Up”

The worst part about falling asleep on a long plane or car ride isn’t the drool. It’s the persistent neck pain that develops because of the disruption to the natural lordotic neck curve. 

Using a neck pillow or placing a towel or sweatshirt behind your lower back may help maintain a proper neck and lumbar (lower back) curve. 

Unfortunately, the effectiveness of neck pillows depends on the quality of the product. Moreover, neck pillows and towels fail to correct an improper neck or lower back curve; at best they may temporarily prevent it from worsening. 

Want the best option for preventing pain on your dream vacation? 

Try Posture Pump®. 

Backed by several research studies, Posture Pump® is the ultimate neck curve corrector. Using patented disc-hydrating, “Expanding Ellipsoidal Decompression” (EED®) technology, Posture Pump® expands the area in between the vertebrae and improves the natural lordotic curve of the neck and back, taking pressure off the spine. 

Lightweight and easy to travel with, Posture Pump® can be used before, during, and after your trip. The Posture Pump® Dual Deluxe Full Spine model, as studies and hundreds of product reviews demonstrate, is an extremely effective product for relieving painful back and neck stiffness. 

Moreover, Posture Pump® may alleviate low back stiffness caused by prolonged sitting as well as headaches. It’s easy to use and relief may be experienced in as little as 5-15 minutes.

In-Seat Exercises And Stretches

The ideal long flight would be one where every seat was able to fully recline, equipped with a Posture Pump®. But until that travel nirvana manifests, the best thing you can do to prevent pain is to perform in-seat exercises and stretches. 

A simple exercise you can perform while seated is to walk in place. Alternate lifting your feet and pretend you're going for a walk. You can also perform ankle circles, and flex and extend your feet to prevent stagnant blood flow. Stagnant blood flow is the primary cause of DVT, which can cause painful cramping or throbbing. 

In addition, try squeezing your glutes several times. And most importantly, get up at least once every 90-120 minutes to move your legs. The person seated next to you may get annoyed. But if you tell them you have a weak bladder or you’re trying to avoid back pain, they will likely understand. 

While waiting for the bathroom, here’s an effective lower body stretch: Keeping your legs straight with your knees slightly bent, shift your weight to the toes and tilt forward from the waist without rounding your lower back. Keep your back straight. You will feel a great stretch in your hamstrings (the muscles in the back of your thighs).

Other Traveling Hacks To Prevent Neck And Back Pain  

If you’re taking a long road trip by car, make sure you’re taking frequent breaks to stretch. Do 10-20 bodyweight squats or lunges before you resume your journey. Ensure that while driving, your seat is at a 100-120 degree angle instead of perfectly upright (90 degrees). Make sure to drink plenty of pure water as dehydration also affects the spinal column. 

Conclusion

Preventing pain while traveling requires some homework on your part, well before your departure date. Invest in ergonomic luggage. Frequently think about your posture. Take frequent breaks and get out of your seat. Perform simple stretches and exercises. 

But the ultimate travel hack for preventing pain is making sure you have a Posture Pump®. It’s your best ally for encouraging or maintaining a healthy neck curve.

We’re so confident the Posture Pump® Dual Deluxe Full Spine Model will improve your posture and alleviate discomfort, we offer a 60 Day money back guarantee. 

Traveling is often a pain in the neck, literally. Although back and neck pain are common during long trips, shooting pain, numbness and tingling don’t have to come with the cost of your ticket. 

Learn more about how Posture Pump® can be the most effective product for preventing or alleviating pain while traveling. Bon voyage!