Before we start I need to mention that I am not a doctor. I can only tell you the things that work/worked for me.
I had bad back pain and was travelling for a year simultaneously. Some things definitely worked for me and I hope this information works for you too.
Travelling with any type of injury or pain is never going to be fun. I am going to talk about lower back pain for a few reasons.
It’s very common to have lower back pain
It was my issue (and sometimes still is)
Back pain is a nightmare and can hinder your travel experiences
I'm here to guide you on how to turn your pain into a source of inspiration. Unlocking new and exciting possibilities you might not have considered before.
This information can be used for other pain or injury, but if you are worried then you should consult a doctor.
The last thing we want is to be injured abroad.
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My back pain started seemingly random. Of course, that’s rarely ever the case. When I was putting two and two together I realised that my pain started around a week after I had moved a VERY heavy TV. The old TV’s with the huge derriere. You younger folk are lucky you never have to move those things.
I had bent over to pick it up thinking it was easy, but my posture was off and I didn't realise just how heavy this thing was. Nonetheless, I didn't feel the pain so I carried on with my day and my week.
I started to feel pain and I assumed it was because I had missed a few days at the gym. Sometimes my lower back needs strengthening - but that wasn't the case this time. So when I was at the gym I went heavier than usual on deadlifts and other back exercises. Big mistake.
This is where I think I did the most damage. Queue months of pain.
At first, I changed nothing. My gym routine was the same although I realised I couldn’t push as much on some exercises. I kept trying - another big mistake.
So my road to recovery meant trying lots of different things until I am where I am now, with minimal pain.
Things to do to alleviate back pain while travelling
After month 1 I started to research reasons why I could have this back pain and things to do to alleviate the pain.
Lucky for me this is a huge issue.
So many people suffer from lower back pain for so many reasons. Sitting down on a chair all day is not helping.
The association between chronic LBP and a more static sitting demeanour is highlighted. Emphasizing potential implications for musculoskeletal health in sedentary occupations. The study underscores the need for tailored interventions in modern workplaces. Particularly those marked by prolonged sitting. Urging a closer look at the intricate dynamics shaping the well-being of office workers.
For someone who sits most of the day, due to work, it makes sense why my lower back may be weaker than someone more active. So I made an effort to stand up more when working and taking more breaks.
If you are about to journey on a long flight with back pain then it may be more difficult for you. The tips I give should still help once you land. During the flight, you should attempt to walk or stand as much as possible. More on this towards the end of the article.
But what else could I do? I knew sitting down less could help long term but what else could I do to alleviate the pain in the moment?
Enter trusty ol’ YouTube.
Plenty of people on YouTube will tell you how to fix your back or life in general. I had to weed out some until I eventually found these guys @BobandBrad. They have vast information on many common ailments, not just back pain. check out their page.
There is also @DrRowe I binged his videos and YT shorts. Thankfully. They were a great help.
There are a few other pages too but essentially what exercises I learned were… well to start you off, have a look at some great pain-relieving exercises...
In your own time, have a look on YouTube at what can alleviate your pain. Exercises and stretches especially.
I carried on researching to try and eradicate the pain for good.
No items found.
What are some EXERCISES to alleviate back pain while travelling?
Exercises at the gym
I never stopped going to the gym. That may or may not have been a mistake. I did stop doing certain exercises on my back. To my realization I knew I could no longer do exercises that involved compressing my spine. So no more squats, no push exercises over my head, e.g. shoulder press. Especially if I was standing. I even stopped anything pulling my spine down. For example, dumbbell shrugs for traps. Overall I couldn't do around 15%-20% of the exercises that I had always been doing.
Exercises I had to stop at the gym:
Squats
Deadlifts
Shoulder Press
Shrugs
Weighted Calf Raises
Back Extension
Bent-Over Row
Exercises I had to go lighter on:
Leg Press
Incline Chest Press
Dumbbell Shoulder Raises (either seated or standing)
This was a perfect opportunity to learn other exercises and to give my back some much-needed healing time.
Making these amendments to my training helped alleviate the pain immensely. I would say that the minute I cut those exercises out I started to heal.
Re-integrating some exercises.
Over time I slowly started to try and re-integrate some of the exercises I had stopped. The one that I noticed that helped was lower back extensions. I used to do these with weights in my arms but I started doing them again with no weights.
At first, I could barely do 5. I didn't want to overdo it. When I got back into the swing of things I started doing more. The more of these I did the better my back felt. I don’t go too heavy with these anymore but I make sure I do them once a week as I believe these helped strengthen my back single-handedly.
Exercises I could re-integrate (and new exercises):
Back Extensions (improved my strength on my lower back after a break of not doing them)
Incline Chest Press
Seated Calf Raises - weight on the knees (rather than the weight on your shoulders - so less pressure on my spine)
Dumbbell Shoulder Raises
Calf Extensions (on leg press machine)
Face Pulls (Instead of heavy Shrugs)
Bent-Over Rows (light)
Between the gels I was using the change of exercise routines and the morning and nightly stretches I thought I was well on track to recover. I was wrong, there were more things that would almost make my pain disappear overnight.
A reminder: I'm not sure if it's the mix of these things that brings relief or just one thing...
Cold Exposure - Shower, Immersion or Plunge
Cold baths are gaining popularity
You’ve probably heard of it by now. Cold plunging is so popular at the moment.
I read the book by Wim Hof and was sold on the idea of cold plunging. The book recommends beginning with brief, 30-second cold showers in the initial week. Gradually extend to 1 minute after the first week, and continue progressing up to 2 or 3 minutes. I've incorporated these chilly showers after my regular hot ones, and it's been a game-changer.
I would suggest getting the book and seeing if it's for you. It goes into fascinating topics and can help you decide to start or research cold plunge therapy. There is a science behind it.
Deliberate cold exposure, when done safely and strategically, offers a myriad of physical and mental benefits. Dr. Huberman's recommended protocol and insights provide a comprehensive guide for individuals looking to incorporate cold exposure into their health and fitness routines.
Please note that this should be done safely as there can be risks involved. I’d like to remind you I am no doctor so please consult with your doctor first before trying.
Within a few weeks of cold showers, tailored exercising, and stretching, my pain subsided dramatically. Again, I cannot tell you if it was one of those things that did it hence why I am mentioning and recommending to do all of them.
Listen to your body and see what is working for you.
Why not try a Wim Hof type retreat, if that is something you could see yourself being interested in? It can be a wonderful experience and you never know it may help your pain. See what workshops are near you on wimhofmethod.com. I'm sure there are other retreats similar available if you search online.
Hot/Cold Water Springs
Even baboons enjoy the benefits of hot springs
I had the opportunity to visit Steamboat Springs in Colorado around 6 or 7 months after I had started my road to recovery.
Many people say natural springs have healing powers. I don’t want to say that’s true or not with no definite proof but the night after this experience I had no pain in my back. I know that sounds absurd but it’s true. Again could it be an accumulation of all these things together? Sure. So why not try all these things together?
I found this study at globalwellnessinstitute.org on the ‘Immune boosting practices that can be offered at hot springs and related research’.
To summarise the section on hot springs:
Hot spring therapy emerges as a multifaceted approach to immune health, combining natural elements, scientific insights, and holistic practices. The integration of expert opinions, scientific studies, and practical recommendations positions hot springs as valuable assets in the pursuit of a strengthened immune system.
It’s worth noting that the springs in Steamboat, have warm to hot (separate) springs but also a very cold spring. I tried all of them as I was eager to do some cold immersion that day.
You’d be surprised where you can find hot springs, Google to see if there are any near you. It can give you something exciting, something different and maybe healing to do on your travels.
I am a big believer in meditation and the healing power of the mind. Hear me out.
The placebo effect is a real thing. There are plenty of studies on this phenomenon out there. Here is one from Harvard that concludes:
The placebo effect, once viewed as a mere psychological response, is now recognized for its intricate mind-body interactions. Professor Kaptchuk's research sheds light on how consciously embracing placebos and incorporating positive rituals can contribute to healing, providing a nuanced perspective on this fascinating phenomenon.
I am not saying that your mind can zap away your pain. All I am saying is that staying positive with your thoughts and believing you can make a difference in how you feel with your pain, can go far.
Even being deliberate with your thoughts to heal yourself from the inside. While meditating why not focus on where your pain is and reframe that thought to say “Yes it hurts but it will not hurt for much longer. I am healing.”
This is not from a particular school of thought, this is just something that has worked for me. Not to get rid of the pain per se but to manage the pain better.
Will it hurt to try?
Back Pain & Flying
If you are looking to avoid or ease back pain on long-haul flights then some of these tips may help you. You'll spot some overlap with the ones I've already shared.
Tiger Balm applied before you embark on the plane
Stretches before you embark and once you get off
Book a seat with more legroom
Walking the aisles often
Standing often
Breathwork
For more tips on alleviating back pain during flight check the post on spine-health.com.
If you have the budget then first-class travel is ideal, even being able to take a cold shower on a plane would be great if possible. For most people though extra legroom is the most that can be done.
Final Thoughts on Navigating Injury & Pain While Abroad
All in all, it took about 8-10 months for me to stop feeling the pain I was feeling. From acute pain to chronic to dissipating. Now I only feel very slight pain on certain movements or if I sit down for too long. It’s like my alarm queue to remember to move around and not stay idle.
Could my back have healed in this time anyway? It’s possible. But during all this, I learned a lot and more importantly, I tried a lot.
You can see that I have dived into a specific part of the body - the lower back. That is mainly because that was the injury that I had been suffering from during my travels. I believe the tips that I mention can be tailored to most muscular ailments.
For any issue you face, these tips can provide a base to help you. Whether it's a bad back on a long flight, simple exercises for travel, or office work struggles – relief can be found.
If you are about to travel and are suffering from any pain or ailments do not forget to get your travel insurance. There is a chance that you may need to go to the doctor and the last thing you want is to rack up crazy bills. I use CoverForYou but if you want to compare prices then check out what travel insurance is best for you with TravelSupermarket.com.
Now, I’ve been sitting a little too long so I’m off to the gym.
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