Things to pack:
- If have needed to use braces in the past – pack them just in case.
- Bring some small bottles/tubes of biofreeze, mineral ice, icey hot, etc. (better to have it, than not).
- You can always fashion an ice pack out of a wet hand towel (in a Ziploc), either thrown in the freezer or the refrigerator.
- If you use anti-inflammatories (over the counter or prescription) pack some just in case. If you use prescriptions, make sure that you have your doctor’s phone number.
On airplanes:
- Get up and walk to the front/back of the plane at least once an hour (other than sleeping).
- While sitting down, you can do some simple stretches. Lean forward, then lean to the right and left, then twist to the right and left. You can also bring a knee up and pump it (the sitting position of the back rock). Do some pelvic tilts. You can also stretch your arms up.
- Roll a bath towel length wise in thirds. Roll it up tightly and place a couple of rubber bands around the ends. Place the towel behind your sacrum (lower than your waist). This will give your sacrum some support. You will also be able to move it around to where it feels comfortable. Alternatively, if you find a small lumbar support that you blow up by one and pack it in your carryon bag. This works well in cars as well.
- Drink plenty of fluids – aside from keeping you hydrated, they make you get up.
Once you get to your destination:
- Make sure you do your daily stretches and exercises.
- If you will be doing a lot of walking, make sure you have good supportive shoes, that you have already broken in.
- Hot showers followed by 10 minutes of ice help alleviate some pain/achiness.
- If you have had some back pain, and know that you are going to be doing some strenuous activities and pushing your back a little, take your aspirin/ibuprofen before you do your activity. Then ice your back down after the activity. Alternatively, you can use some biofreeze, or you can get some of the low back heat patches to wear under your clothing before the activity.
- Don’t push yourself too hard. There is benefit to just sitting out and relaxing some of the time.
- Get good sleep every night. It is when you are tired, that you will be more prone to injuries.
- In cold weather, make sure that you dress warmly. Keep your back and/or neck warm.
- Think about what you will be doing, and remember to always face what you are doing.
Things to avoid:
- Bumpy rides – fast speed boats that bounce on the water or things that jar your back.
- Things that may whip you around, i.e. rollercoaster rides, parasailing.
- Things that make you do a lot of twisting and bending.
- Don’t pack you suitcases to heavy. It is better to pack more smaller cases, than one large one.
- Make sure you lift them off the baggage belts correctly Better yet, have someone else do that for you.
- When placing your luggage in the trunk of the car, brace your legs against the back of the car, and then lift the bags out. Coming home, many times it is cheaper and easier to just ship things home, rather than over packing your bags and trying to carry them back.