With the long holidays approaching, many Brazilians are preparing to hit the road or face long hours of flight. However, what should be a moment of relaxation can become a nightmare for your lower back and neck health. Prolonged time in the same position, combined with inadequate postures, can trigger pain and even compromise rest during the trip.

To avoid discomfort, spine surgeon Dr. Rodrigo Góes, from Albert Einstein Hospital, brings together seven practical tips to maintain spinal health during travel. Check it out!

1. Avoid staying in the same position for a long time

Prolonged immobility is one of the main travel villains long. Sitting for more than two hours reduces blood flow and puts stress on the spine. To avoid discomfort, the rule is clear: move. “Whenever possible, take breaks along the way. The ideal is to get up every two hours and walk a little to wake up the body and reactivate circulation”, says the specialist.

2. Adjust posture correctly

Keeping your spine well supported is essential to prevent pain. “Use a pillow or rolled towel on the lower back to preserve the natural curvature of the back, especially in the car or plane. The objective is to fill the space between the spine and the seat, reducing the overload”, advises the surgeon.

3. Focus on simple stretches

Even sitting, it is possible to relieve muscle tension. According to Dr. Rodrigo Góes, some simple stretches help prevent and reduce discomfort throughout the trip. “Rotate your feet to both sides to stimulate circulation. Stretch your neck by tilting your head sideways, bringing your ear towards your shoulder, and hold for 20 seconds on each side. Another tip is to contract your abdomen and try to lean your entire lower back on the bench, then relaxing”, he suggests.

4. Avoid crossing your legs for a long time

Avoid crossing your legs for long periods, as this can misalign your hips and compromise your posture. If your feet don’t reach the floor comfortably, use your backpack as support. Furthermore, on longer trips, the use of elastic stockings, under medical advice, can help improve blood circulation and reduce the risk of swelling, discomfort in the legs and even deep vein thrombosis in people with a predisposition.

Looking down for long periods overloads the cervical region. The ideal is to keep your cell phone or tablet at eye level and avoid continuous use.

6. Use neck support

When sleeping while traveling, an inadequate head position can lead to stiff necks and discomfort in the cervical region. To avoid this problem, the recommendation is to use “U” shaped pillows, which help maintain neck alignment and offer more stability when resting.

7. Be careful when loading luggage

Inadequate effort when carrying luggage can overload the spine and cause pain or injury. “To avoid this risk, the ideal is bend your knees when lifting weights, keeping your spine aligned, and avoiding bending your back during the movement”, warns the doctor.

Dr. Rodrigo Góes highlights that pain should be seen as a warning sign and that prevention is the best travel companion. “Don’t ignore signs of discomfort. Small postural adjustments and breaks throughout the trip not only improve the experience on the journey, but also avoid crises that can disrupt the entire holiday rest period”, he concludes.

By Beatriz de Mello