holiday

Holidays are a wonderful time of year – where we all try to wind down and relax.  And for many this involves a sunny destination, with a lot of lounging on sunbeds, reading or sunbathing and generally sitting or lying around for up to two weeks.  

Both the change in daily routine and the very nature of being stationary for long lengths of time, can result in some unwanted back pain!
Back pain on holiday is often due to lack of activity (or perhaps the opposite from over exertion with the children) on top of an already stiff spine.  Regular mobilising stretches through the back, buttocks, shoulders and neck will help to avoid aches and injury.  Start now, loosen up before you go! Follow this link for a helpful video on this subject.

​Actually, getting to your holiday destination can often throw up some potential hazards.  For instance, moving cases in and out of cars and off trolleys and carousels usually involves lifting and twisting. 

​With the added weight of a heavy case, twisting the lower back can result in muscle strains.  Try to be aware of your posture as you lift, bend your knees and tighten the abdominal muscles.

Pack your suitcase from a bed rather than the floor, to avoid lots of bending.  If you can spread the load and pack two lighter cases instead of one – that would be helpful, and if you’re travelling light, take a wheelie hand luggage bag or rucksack rather than heavy shoulder bag.
 
Lounging around or sitting for lengths at a time, sunbathing or reading is generally the biggest offender.  

Try to get up regularly, take a dip or a wander to keep everything moving and mobile.  If you’re reading on your tummy, put your book on the floor at the head of the lounger and look over the top to keep your spine in a neutral position.  The addition of a rolled/folder towel under your hips would help too. If you’re lying on your back, roll up a towel and place it under your knees to alleviate pressure on the lower back.

​Pack a tennis ball – great little tool for self-massaging tight trigger points in the shoulder blade region or buttocks.  Even better – treat yourself to a massage or two while you’re away.  Ask for a deep tissue massage rather than a relaxing one, to really relieve any muscular tension.
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Not sleeping in your own bed can cause problems – if your mattress is too hard, see if you can put an extra duvet under the sheet or if it is too soft – pull it onto the floor (if there’s space).  If you have space to pack a travel orthopaedic pillow, that’s great and if not ask for a second pillow if necessary, so that your neck is well supported.

Finally, don’t stiffen up on route!  If you’re flying or driving for any length of time, pop a rolled-up jumper or travel pillow in the small of your back for lumbar support.  Move as much as possible – taking a break if you are driving or stand up and walk around if you’re flying.  Simple exercises in your seat will help, such as buttock clenches, shoulder shrugs and foot circles.

If you have any niggles or concerns, book in for a spine check with a chiropractor, or to loosen up through the back and neck for more comfortable traveling, book in for one or two deep tissue massages before you go.