Road trips are a great way to get some quality time with your family. However, they can also be a huge pain for some people because of the back problems that arise as a result of sitting in the car for long periods of time.
To help relieve the pain, take a break every 30 to 60 minutes to stretch and walk around. Apply ice packs to the back as well and Aspadol tablet can help reduce inflammation and numb painful soft tissues.
Take a break.
If you have chronic back pain, take regular breaks from driving to keep your muscles relaxed and prevent back stiffness, aches, and spasms. Aim for a fifteen-minute break after every two hours of travel.
When you drive, sit up straight with a neutral posture—shoulders back and chin up—and use a pillow or rolled-up towel to help support your lower back. Empty your back pockets before a long trip, as items like smartphones and wallets can add pressure to your back.
Make sure you schedule rest stops outside your car where you can walk and stretch out your back for 15 minutes. Aside from keeping your back healthy, these “timeouts” can also be fun and relaxing.
If you’re going on a road trip with friends or family, be sure to make plans for frequent break times. This will reduce back strain on everyone’s body and promote better relationships.
Stretch
Stretching is a great way to relieve pain in your lower back. Pain O Soma 500 also helps strengthen your muscles and improve flexibility.
Ideally, you want to get in the habit of doing your stretching routine several times a day, says Litzy Costello, a certified fitness instructor. However, you should take a break from stretching if your pain becomes worse or persists for a long time.
This will help you avoid overstretching or causing injury by pushing your muscles out of the way too quickly. Typically, a good rule of thumb is to hold the stretch for 7–15 seconds and relax it for 20 seconds.
Before you start your road trip, check with your doctor for the best stretching techniques to use. And don’t forget to drink plenty of water and stop frequently for rest breaks on the road.
Ice It
If you’re travelling long distances, ice and heat can help relieve your back pain. Before you leave, pack a small cooler with reusable ice packs or other cold therapy packs and a heating pad that can plug into the onboard power source. Alternate heat and ice every 20 minutes to keep the pain at bay during your trip.
Sitting for a prolonged period of time can stiffen back muscles, making them more susceptible to injury and pain. Be sure to adjust the seat properly and remove items from your back pockets before sitting down for the long drive.
When you arrive at your destination, stop for a few minutes to stretch and walk around outside the car to energise your body. This is especially important if you have a history of back pain.
Strengthen
If you have chronic back pain, strength exercises may be the key to helping your body recover. They’re usually part of an exercise programme prescribed by a physical therapist and are often recommended twice or three times a week in addition to stretching and aerobic exercise.
Typically, core-strengthening exercises are recommended to help support the lower back. They also promote overall stability, which helps prevent injury and reduce pain, according to the National Institute of Health.
But before you start, talk to your doctor to make sure it’s safe for you to exercise.
For example, don’t do sit-ups with straight legs or lift your legs while lying on your back.
Stretching is helpful for any type of lower back pain, and it’s especially important after a road trip. Try the knee-to-chest stretches below:
If you’re feeling particularly achy, a heat pad or cold pack can also help relieve your discomfort. Be sure to apply the heat pad and ice packs for the maximum amount of time advised by your physician.
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