Have niggling back and neck pain checked out before you leave. Long drives will always highlight any spinal problem. Safe, hands on treatment to restore joint and muscle flexibility as well as an exercise program are mainstays of physiotherapy treatment for spinal pain.
Take care when loading the car. Particularly lifting heavy bags over high boot lids, loading roof racks or connecting trailers. Get a family member to help when necessary.
Divide your journey into short segments of two hours or less. This avoids driver fatigue and your back will thank you for the break. Get out and have a short walk, this helps stretch your spine and takes pressure off the discs in your low back.
Check your seat height. Ideally, your hips should be level with, or higher than, your knees. This maintains the spine’s normal contour.
Check your seat position. When sitting comfortably, extend your straight arms forwards over the steering wheel. The wrists should rest on top of the wheel in this position. Adjust the seat forwards or backwards to suit. Place your hands back in a normal driving position, your elbows should be slightly bent in a position that reduces shoulder and neck strain
Use a lumbar support. Most car seats offer inadequate low back support. Inexpensive lumbar rolls and back supports help maintain the spine’s normal curves and prevent postural pain in the back and neck.
The first few hours after sitting for long periods are a vulnerable time for back injury. Take care unloading the car. Have a walk or swim, de-stress from the drive before tackling any heavy work.
Remember to take your own pillows with you if you have neck problems as sleeping in a different bed with different pillows may aggravate your symptoms.
Try and take a daily walk of about half an hour – it has great health benefits.
Keep on doing your physio exercises even if you are on holiday.
Don’t forget your hat and sunblock.
Have a great Christmas and New Year and a safe and painless holiday, from all at Carolyn Fenwick Physiotherapists
