Have you scheduled any upcoming travel plans? Here are some things to consider when traveling.
One of the issues that we hear most people talk about during travel is low back pain and hip tightness from the increased amount of sitting in the airport, on the plane, or in the car. There are so many things to consider when traveling, i.e., where to sit on the plane, traffic, waiting in line at airport security, carrying heavy luggage, lay-overs in the airport, etc. When thinking about all these variables it can be stressful and it is important to be prepared.
The first thing that I want to stress in order to avoid pain is not to stay in the same position for too long. Make sure to take stretch breaks or do gentle range of motion exercises throughout your travel to prevent increased pain or discomfort. We will discuss these exercises and stretches in more detail below. Sitting in a slouched position or leaning too far back can put a strain on the discs (fluid-filled cushions that protect the vertebrae from rubbing together) within your spine and over a prolonged period may cause muscle imbalances. Habitual poor standing postures can also contribute to low back pain.
Below is a diagram of what muscle imbalances may develop:
So… you must be asking yourself; how do I treat or prevent these imbalances from happening? There are a few stretches and exercises that we recommend doing before, during, and after your trip.
First, let’s discuss the hip and low back stretches:
- Hip Flexor Stretch (1/2 kneel or standing position)
Starting Position: Begin in half-kneeling. To stretch your right hip, kneel on your right knee.
Movement: Before shifting your weight forward, tilt your pelvis posteriorly (or tuck your tailbone) by engaging your core and your right glute muscle. Make sure to keep your hips square. Then, gently shift your weight forward.
Standing Position: Take a big step forward with one leg into a “lunge” position, engage your glute muscles by squeezing and then push your hips forward to feel a stretch in front of the hip of the back leg. Hold for 30 seconds and repeat 3 times on each side.
- Seated hamstrings stretch
Starting Position: Sit at the edge of the chair and straighten the leg that you wish to stretch in front of you so that the knee is straight, and the heel is resting on the ground.
Movement: Slowly lean forward, placing your hands on your thigh. You should feel a stretch in the back of your leg. Hold for 30 seconds and repeat 3 times on each side.
- Seated piriformis stretch
Starting Position: Begin sitting near the edge of a chair so that your hips and knees are parallel 90/90 degrees to the floor.
Movement: Perform the stretch by crossing one leg over the other at the knees. Rotate your body to the opposite side and use your arm to pull the crossed leg towards the opposite side. You should feel a stretch in your glute and hip area. Hold for 30 seconds and repeat 3 times on each side.
- Standing prayer stretch
Starting Position: Begin standing with both hands resting on a table or top of a chair with your arms straight.
Movement: Keeping your hands in the same place, slowly step backward, which will cause you to bend your trunk forward. Continue until a stretch is felt along the shoulder and back. Hold for 30 seconds and repeat 3 times.
- Standing quad stretch
Starting Position: Stand in front of a stable surface to hold onto if needed.
Movement: Grab your foot and bring your heel on the side you wish to stretch towards your buttocks and hold it their with your hand. Hold for 30 seconds and repeat 3 times on each side.
Lastly, let’s discuss core, pelvis, and hip range of motion and strengthening exercises:
- Seated pelvic tilts
Starting position: Sitting
Movement: Position your pelvis in a posterior pelvic tilt, draw your belly button back toward your spine and tuck your tailbone underneath. Perform a quick pelvic floor contraction (Kegel), followed by immediate relaxation. Repeat while maintaining posterior pelvic tilt.
- Seated trunk rotations
Starting position: Sitting in an upright posture, feet flat on the ground in front of you and hands crossed over across your chest.
Movement: Begin the movement by slowly rotating at your waist to your side and then to the other side of your body. Make sure to keep your abdominals tight throughout the exercise. Repeat for 3 sets of 10 repetitions.
- Seated trunk flexion
Starting position: Sit at the edge of a steady chair with your feet well apart and your arms resting between your legs.
Movement: Bend your trunk forward and touch the floor with your hands. Return to the starting position. Try to bend down a bit further with each repetition. The exercise can be made more effective by holding on to your ankles with your hands and pulling yourself down further. Repeat 10 repetitions with a 10-15 second hold.
- Standing hip extension
Starting position: Standing on flat ground. Place one hand on a railing or back of a chair for stabilization.
Movement: Lift the leg to be exercised backward while keeping the knee straight. Do not lean forward or arch your back. Slowly lower back to the starting position. Repeat for 3 sets of 10 repetitions.
- Standing hip abduction
Starting position: Standing on flat ground. Place one hand on a railing or back of a chair for stabilization.
Movement: Lift the leg to be exercised out to the side while keeping the knee straight and toes pointed forward. Keep the trunk and pelvis pointed forward. Slowly lower back to the starting position. Repeat for 3 sets of 10 repetitions.
References:
- Borenstein DG. Epidemiology, etiology, diagnostic evaluation, and treatment of low back pain. Curr Opin Rheumatol. 2001; 13: 128–134. pmid:11224737
- Hasegawa T, Katsuhira J, Oka H, Fujii T, Matsudaira K (2018) Association of low back load with low back pain during static standing. PLoS ONE 13(12): e0208877. https://doi.org/10.1371/journal.pone.0208877
- Braga AB, Rodrigues AC, de Lima GV, de Melo LR, de Carvalho AR, Bertolini GR. Comparison of static postural balance between healthy subjects and those with low back pain. Acta Ortop Bras. 2012;20(4):210-212. doi:10.1590/S1413-78522012000400003