Combating Low Back Pain While Traveling
Postural Tips for Traveling: Alleviating Lower Back Discomfort
The holidays are here, and for many people, that means traveling! For many people, traveling to see family and friends is exciting, but often also means long hours spent sitting in planes, cars, or trains, which can lead to lower back discomfort. The combination of prolonged sitting, poor posture, and the often cramped and awkward positions we find ourselves in while traveling can put a strain on the lower back. One effective way to address this is by incorporating more lumbar extension exercises (bending backward), such as Cobra Pose in Yoga.
The Importance of Lumbar Extension
Our lumbar spine, or lower back, is designed to curve inward slightly—a natural curve called the lumbar lordosis. However, when we sit for long periods, especially in poor posture, this curve can flatten or even reverse, which may contribute to discomfort and pain. In these situations, the muscles and ligaments that support the lower back can become tight, weak, or overstretched.
Lumbar extension exercises help restore the natural curve in the spine by gently arching the lower back in the opposite direction, which can counteract the effects of prolonged sitting and improve overall posture. These movements help open up the front of the body and engage the muscles along the spine, offering relief from stiffness and preventing discomfort.
Prone Press-Ups: A Simple Solution
One of the most effective and accessible exercises to promote lumbar extension is the prone press-up, also known as Cobra Pose in yoga. This simple move can be done anywhere, and it doesn’t require any equipment!
Here’s how to perform the prone press-up:
Start by lying face down. Place your hands on the floor, palms down, and position them next to your ribs, almost as if you are about to do a push-up.
Press through your palms and begin to gently lift your upper body off the floor. Lift up as high as you can without discomfort. If it feels stiff, but not painful, that is okay to push through.
As you raise your chest, allow your lower back to arch naturally. Don’t push yourself into an extreme backbend; aim for a comfortable extension in your lumbar spine.
Hold the position for 5-15 seconds, then lower yourself back down slowly. Repeat 5-10 times, focusing on controlled movements and deep breathing.
Benefits of the Lumbar Extension for Travelers
Relieves Tension: After long periods of sitting, this exercise helps release built-up tension in the lower back and hips. By gently extending the spine, it can alleviate stiffness that often occurs during travel.
Improves Posture: Frequent use of the prone press-up can help strengthen the muscles that support the spine. This makes it easier to sit up straight during your travels and reduces the risk of developing poor posture-related discomfort.
Prevents Injury: The motion of lifting the chest off the ground and arching the lower back promotes better spinal mobility, making it easier to move throughout your life.
How to Incorporate Lumbar Extension into Your Travel Routine
Before You Leave: Start your trip with some gentle lumbar extension exercises to prepare your body for the hours of sitting ahead. This can help set the stage for a more comfortable journey.
During Rest Stops: Whenever you stop for a break—whether during a road trip or on a layover—take a few minutes to stretch out. If you’re in public and don’t want to get on the floor, standing back bends are a great alternative. This will help keep your muscles active and prevent stiffness from setting in.
At Your Destination: After arriving, take some time to stretch out your lower back and hips with a few prone press-ups. This is especially helpful if you've spent a lot of time sitting in cramped seats during your travels.
During Your Trip: Even if you can’t do the full exercise, try to move your lower back through its full range of motion. You can gently arch your lower back while sitting in your seat or practice seated cat-cow stretches, which move the spine in a similar fashion.
Traveling doesn’t have to mean suffering from back pain or discomfort. By incorporating simple postural exercises like prone press-ups into your routine, you can counteract the negative effects of prolonged sitting, improve your spinal health, and enjoy your travels without being distracted by aches and pains. Remember, consistency is key—try to make these stretches a regular part of your travel routine to keep your body feeling its best.
If you’re experiencing persistent lower back pain or discomfort, be sure to reach out to a physical therapist who can assess your posture and movement patterns and guide you through a tailored plan to keep your body feeling strong and balanced—whether at home or on the go. Safe travels!
Disclaimer: For educational and informational purposes only.
