Don’t get me wrong, I love road trips as much as the next person, but I don’t go on them very often.

4 Ways road trips can be troublesome for your spine

• Restricted Movement: This reduces your circulation and, bizarre as it sounds, increases muscle tension.
• Vibrations and Shocks: Continuous vibrations from the road impact spinal health. That’s why, when combined with the restricted movement, travelling can make you feel exhausted. Even if all you’re doing is sitting still.
• Extended Periods of Sitting: Sitting for hours compresses the spine and can lead to stiffness.
• Poor Posture: Slouching or leaning forward strains the lower back.

Thankfully there are ways to care for your spine before, during, and after long distance road trips.

Before The Road Trip

There are a number of great accessories you can buy that will make your road trip more comfortable. But there are also lifestyle actions that will probably be the most beneficial.

5 Lifestyle activities that make road trips more pleasurable.

• Proper posture
• Adjust your seat, steering wheel and mirrors: Position your seat so that your knees are level with your hips. Reduce the pressure on your spine by slightly reclining the backrest. Make sure that the steering wheel is at the right height and angle for your best comfort. Adjust all the mirrors – rear view and side – so that you can see all around the vehicle without strain and without having to turn around. Make sure to readjust all these things each time you swap with another driver.

• Use lower back support: A lumbar support cushion or rolled up towel will give your spine extra support. Speaking of which you could also consider purchasing:

• An ergonomic seat: An ergonomic driver’s seat has adjustable lumbar support which will make the ride much more comfortable.
• Seat cushions: There are specific cushions available which are designed to lessen the pressure on your tailbone and lower back. These will help:
• Improve blood flow
• Raise concentration levels
• Reduce lower back pressure
• Reduce the risk of disc degeneration.
• Vibration-reducing mats: These mats minimise the impact of road vibrations on your spine.
• Maintain a healthy weight: Excess weight increases pressure on your joints, your organs, and when driving or sitting for long periods, on your lower back.
• Strengthen your core muscles: Regular core exercises are vital anyway, but they especially help support your spine during those long road trips.
• Good eye–wear: What does eye-wear have to do with your spine? If you’re not wearing UV protection-enhanced sunglasses you will find yourself leaning one way or the other to avoid glare. That lean will cause discomfort in your spine and could result in headaches as well.

During The Road Trip

Yes, the journey is more important than the destination, especially for your spinal health.

• Sit up: Yes, we do recommend that you slightly recline the back rest. The operative word being ‘slightly’. If your seat is reclined to the point where you are nearly lying down and having to stretch for the steering wheel or gear stick you will end up with chronic back pain. Both slumping and excessive reclining reduces your ability to turn your head from side-to-side, and your field of vision. The possibility of fatigue, and headaches are increased as poor posture reduces your ability to breath properly.

• Avoid sitting on your wallet, phone, passport, keys etc.:
  Even sitting on your wallet can result in pain as it can cause a misalignment in your pelvis and spine.
• Cruise control and the buddy system:
  If you can, use cruise control as much as possible. People with lower back pain will find continuously using the pedal uncomfortable and it will increase their pain. Swap with a passenger every two hours as this will help relieve the boredom and intensity of driving.
• Stop and stretch every 90 mins for at least 15 mins:
  The monotony of driving can be soporific. Stopping every two hours prevents that. Do some stretches to relieve the tension and cramps in your lower back, hamstrings, hips and shoulders. Stopping for a meal gives you a change of scenery for a while, which makes the journey more enjoyable.
• Add in micro-movements as you drive:
  When it’s safe to do so, tilt your pelvis backwards and forwards in a gently motion as that will keep your core muscles engaged. You can also shift your weight slightly to help alleviate any stiffness.

• Stay hydrated during the journey:
  Proper hydration – water, not soft drinks, tea, coffee or alcohol – keeps your mind alert, your muscles flexible and will give you more energy, reducing travel fatigue.

After The Road trip

• Get moving!
  Having finally arrived at your destination the idea of relaxing in a comfy chair may be very appealing. Don’t. You need to move around. Your muscles, lower back, shoulders, and your brain will thank you. Get that blood flowing again as quickly as possible. Go for a walk.

• Take a hot shower
  There’s nothing like a hot shower just before bed to help you relax after a long drive. The healing heat will help bring the blood to your aching muscles.
• Have an early night
  Even though you’ve just been sitting all day, travelling is exhausting. Your body and your brain need a break. They will welcome an early night and a good night’s sleep. That way you will be completely refreshed to take on the adventures of the next day.

Did you know that…

DRIVNG TIRED IS AS DANGEROUS AS DRIVING DRUNK?

• Sleep deprivation can make you behave in the same manner as being over the legal drinking limit. Being awake for 17 hours is similar to having a blood alcohol content (BAC) of 0.05%, whereas being awake for 24 hours is similar to having a BAC of 0.10%.
• Both tired and drunk drivers suffer from impaired reaction times, reduced alertness, and blurred vision. Sleep deprivation can increase the chances of microsleeps by 400%.
• If you’ve slept less than five hours, you probably shouldn’t drive at all.

If you are suffering from back pain, it’s a great idea to make an appointment with your chiropractor before you head out on your road trip. If necessary, see a chiropractor once you arrive at your destination. The last thing you need is to try and have a lovely holiday or attend important business meetings if your back is aching and your head is pounding. But don’t wait until the day before a long trip. Make an appointment today if you’re feeling any pain or discomfort in your lower back.

Yours in health,
Dr. Monica and Helen