Even though restrictions are lifting, many of us are choosing to stay closer to home and enjoy some time away in the UK. Travelling long distances in the car, taking on new outdoor activities or sleeping in a new bed can all cause unwanted pain in your neck or back, so Mark Jones from Well Adjusted Health gives his top tips on avoiding discomfort in your back so you can enjoy a comfortable staycation.

Packing
It’s easier said than done but only bring the essentials. Make life easier by lightening the load and only packing what you really need, so no need to pack for three weeks when you are only going away for one.

Also be sure to lift any suitcases into the car by bending through the knees and hips to use your leg muscles and try to keep your back straight – this is often a cause of strain and getting into pain before your holiday has even started is less than ideal!

First-class comfort
It’s likely that you’ll be spending time in a car on the way to your destination, but long hours spent in a vehicle can cause aches and pains.

If you’re driving, try to keep your thighs as parallel to the floor as your seat will allow and adjust the head restraint so you can feel the centre of the support touch the middle of the back of your head. Bring your seat all the way up so it’s straight and then take it back until you are comfortable whilst maintaining a 110 degree angle between your back and thighs. You should be able to push the pedals to the floor with a bend in your knees.

If you are a passenger and find it uncomfortable when sat in the car, try placing a small rolled-up pillow, blanket or towel between your lower back and the seat for a bit of extra support. Also, bring a travel neck pillow to give yourself better support when sleeping in a seated position.

It’s also important to take regular stops so you can get up and stretch as well as going for a short walk. This will help to keep muscles and joints loose and avoid tightness.

Hitting the hills
With beautiful scenery on our doorstep, hiking is often commonplace in British holidays. To prevent back ache from getting between you and your next outdoor adventure, wear flat, supportive and flexible footwear and a bag that can be carried on both shoulders and has adjustable straps to distribute the weight evenly.

Improve your balance by keeping your hands out of your pockets and off your straps to avoid any slips or falls.


Sleeping
You may find yourself sleeping in a different bed or even on an air mattress or camp bed during your travels. To get a better night’s sleep wherever you are, make sure you adopt a good sleeping position. Your head shouldn’t be too high, so try sleeping with one pillow if you usually sleep with two, this allows for a neutral or near neutral neck position. You’ll naturally change positions whilst you sleep, but when you first get into bed the best position is on your side, so your neck isn’t twisted.

Make sure you stay off tech before sleeping too! Not only does using technology make it harder for you to settle down to sleep due to the way it stimulates the brain, it can also cause back or neck pain due to your neck not being properly supported while you’re looking down at your screen especially if you haven’t moved your neck much after a long journey to your destination during the day.

Lounging in the sun
If you’re lucky enough to enjoy some British sunshine on your holiday, it may be tempting to lie on a sun lounger or on the beach floor all day. However, one in ten people point to inactivity as a common trigger of back pain, so make sure you move around regularly. Break up those Vitamin D top up sessions with a dip in the sea or walk on the beach.

Stay Hydrated
We all know this, but it is always worth a reminder! It’s really easy to become dehydrated in hot weather or whilst you’re more active. Make sure you’re drinking plenty of fluids to avoid the dangers of dehydration such as cramp and heat exhaustion.

How we can help at Well Adjusted Health:
Chiropractic care can be used to identify and remedy common musculoskeletal issues that cause pain.  We can help you identify the root cause of any pain you are experiencing and devise a treatment plan to address it.  For more information contact our clinic today.

If you are concerned about your back or any other pain and would like an expert opinion, please contact: Well Adjusted Health on 01903 892171

You can also book a Free 15-minute consultation for you or your family.

Full PPE worn and thorough sanitisation of practice between every patient.