Meet our new Columnist….
Nicola Delglyn
Osteomyologist
Treatments to beat pain for adults, children & athletes
Since the age of 18 I have suffered back pain, which lead to emergency back surgery 13 years ago, so one thing I always do before going on holiday is prepare my back for the journey! Sounds odd? But it really does help!
Like so many people I have found there is nothing worse than being in discomfort and pain whilst away from home and our home comforts! Holidays should be a time for rest and relaxation. We’ve worked hard all year, so we deserve to enjoy a pain free escape from the routine.
The journey to and from your destination can pose some serious challenges to our back, so if you’re about to jet, bus, car or train away for your summer holiday and are worried about back pain, here are some useful nuggets on how to prepare against, and prevent back pain when you’re en-route to your holiday destination.
Each mode of transport represents a unique challenge for your posture and poise.
The bumpiness of a long distance car ride in a squishy seat is going to cause different issues compared with squeezing yourself into a rigid airline seat on a short or long haul flight.
For most situations the same common-sense advice applies. But, to be comprehensive, I’ve written more on my website www.delglynclinic. com and broken the advice down depending on whether it’s air, train, car or bus travel.
For the best chance of staying pain-free, I would always recommend you begin your preparation before you leave.
Before you go
Enjoying a pain-free holiday starts with preparation well before your departure date.
Ensure you have an appointment with your Osteomyologistorothertherapistbookedin at least a few days before you leave; having treatment and/or adjustments ahead of your trip can make all the difference.
Think about how you can relax on your journey. I like to use meditation apps to recharge when travelling, especially when I’ve been caught in queues at the airport with the children!
Here are some tried and tested techniques I’ve used to help alleviate back pain during my travels. I hope you find them interesting and beneficial.
- Go for an aisle seat if travelling by air, bus or train, I am forever stretching out my legs into the aisle, whenever it’s safe to do so. Also aim to stand up and move around every 30 minutes at least
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Make sure you stretch your arms, back
and legs. Rolling your ankles and feet in circles, doing light shoulder shrugs and neck stretches will help you stay pain-free. As always, avoid sitting with crossed legs. It also helps circulation and keeps your muscles supple. Set the alarm on your watch to go off every 30 minutes to remind you to do a little stretching -
To mitigate the effects of your seat, try and keep as relaxed as possible, push your buttocks against the back of the seat and ensure your shoulders are pushed up to the seat too. Try not to recline backwards
- I love my pillow and it has travelled with me all over the world! Even when I’ve been away on business. If you suffer from back pain, take a lumbar support pillow
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For the guys – avoid carrying your wallet in your back pocket as when you sit it will tilt your pelvis and irritate your butt muscles which can trigger pain
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Try to pack as light as possible so you don’t end up carrying heavy luggage. I always use the ‘Capsule Wardrobe’ theme when packing. Check out the following website for further details, and this goes for the guys too! http:// theeverygirl.com/how-to-create-a-capsule- wardrobe
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Stow your bags underneath your seat or in dedicated luggage holders at waist level or lower and avoid lifting heavy luggage onto overhead shelving
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If you do need to lift heavy luggage, bend from the knees rather than arching your back. Ensure your body is facing what you are trying to lift and in alignment with your feet so you are not twisting your spine. Do not reach across something to get to your bags, you could pull a muscle in your back
- If possible, try to spread the load over two bags rather than one
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If travelling by road in a car or bus, take regular breaks. When the bus stops, get out and walk around. When travelling by car, I usually try and stop every 60 – 90 minutes if I can! Travelling with family usually means that one of us needs a “loo break”
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If there is enough time try stretching your hamstrings and back. Roll your head from side to side and rotate your hips. These should all help keep you supple and ensure good circulation
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Take regular sips of water. This will help to keep muscles hydrated, making it less likely that they will strain or pull during the trip
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If you have to use a shoulder bag, switch sides frequently, even better go for an ergonomic backpack such as these www. thehealthybackbag.co.uk
With enough preparation and by keeping these tips in mind, you’re maximising your chances of avoiding back pain during your journey.
Have a safe and happy holiday!
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