5 Tips to Relieve your Lower Back Pain on Road Trips

Lower Back Pain can be an Unwelcomed Travel Companion

Road trips are intended to be fun, as you excitedly drive across the vast expanses of America with your family members or friends.  But once underway, riding in the car can unexpectedly become painful when the uninvited travel partner known as lower back pain shows up.  And, the poor posture that most of us employ while slouched behind the wheel, or scrunched down in the passenger’s seat, commonly leads to lower back pain flare-ups.  Driving on our ever-crowded roads also induces stress, which can trigger or amplify lower back pain problems.

Our bodies weren’t designed to sit for hours at a time, cooped up in a car during a road trip.  As a result, underlying back problems, coupled with the unnatural contorting of your spine and back muscles, exacerbate lower back pain.  On the bright side, there are steps you can take while enjoying your much-anticipated road trip that may help ward off lower back pain, or at least lessen the symptoms.  Without further ado, here are 5 proven methods that you can use to alleviate lower back pain during your next cross-country excursion.

1. ) Position Your Body Comfortably in the Vehicle 

Prior to embarking on your trip, adjust the seats carefully to maximize support for your body’s contours, and notably the lower back (lumbar) region.  Car seat design has come a long way within the past 25 years or so, as today’s vehicles afford you with multiple seat adjustment opportunities combined with added comfort.

If you are driving, sit close to the wheel, as prolonged arm extending puts unnecessary stress on your spine and back.  Remove objects from your back pockets such as wallets, keys or Smartphones, as they may place pressure on your posterior spine, leading to lower back pain flare-ups.  Correct posture also comes into play with respect to more-comfortably positioning yourself in a car’s seat, and we will address that topic more in a moment.  In a nutshell, if your body feels uncomfortable while seated, listen to what it is telling you.

5 Tips to Relieve your Lower Back Pain on Road Trips

5 Tips to Relieve your Lower Back Pain on Road Trips

2.) Take Frequent Breaks Outside the Car

Our bodies were made to move around, and forcing yours into a seated position for untold hours is simply asking for lower back muscle tightening, aches, and even spasms.  If you historically suffer from lower back pain, plan in advance breaks every hour or so.  Use these out-of-the car “time-outs” to stretch and walk out the stiffness.  As you do so, move around while standing up straight. 

5 Tips to Relieve your Lower Back Pain on Road Trips

5 Tips to Relieve your Lower Back Pain on Road Trips

Give your travel companion(s) a heads-up regarding your lower back pain-reducing plans, and how often you will need to break during the road trip itself.  They will no doubt understand, and encouraging your fellow travelers to use this form of alleviating lower back pain should benefit them too.

 

3.) A Smoother Ride Soothes the Lower Back Pain “Beast”

While on your road trip journey, one thing you cannot control is the condition of the pavement itself.  Potholes, bumps and road construction irregularities abound, and will be encountered when driving long distances.  However, and in order to create a smoother overall ride that could reduce the likelihood of lower back pain issues, there are measures you can use.

5 Tips to Relieve your Lower Back Pain on Road Trips

5 Tips to Relieve your Lower Back Pain on Road Trips

For one, if you have the option of road-tripping in a newer passenger car, as opposed to an old rickety pickup truck, most assuredly a smoother, and more back “friendly”, the total ride will be created by the former.  Prior to departure, make sure the vehicle’s shocks, struts, and tires are in tip-top operating condition by having them checked out by a mechanic.  In addition, sitting on a specially-designed, lumbar-buffering pillow, or car seat cushion may go a long way in warding off the unwelcomed road trip presence of lower back pain.

 

4.) Add the Travel Partners of Heat and Cold to Your Road Trip

If low back pain has already “crashed” your road trip party, use heat or cold applied to the afflicted area to take away the discomfort while seated in the car.  On most road trips, you and your travel mates will have a cooler.  Rotate two or more ice packs in there, and apply one of them while riding in the vehicle.  Cold has been found to reduce lower back inflammation, while further numbing the pain of sore and stressed soft tissues.

Conversely, WebMD recommends heat to soothe the lower back area when pain rears its ugly head.  For example, bring a heating pad along on your next road trip with a power converter that can be inserted into the onboard cigarette lighter or 12V ports.  Place it between the car seat’s back, and your lower back, while sitting.  Note: Always wear your seat belt and shoulder harness while using a cold pack or heating pad!

Couple Riding Red Ford Thunderbird during Daytime5.) Use Proper Posture to Reduce the Probability of Back Pain Flare-Ups

According to the Mayo Clinic, one of the most common causes of lower back pain recurrences is improper posture.  Again, our bodies were designed to sit and stand up straight, with our shoulders up and back, and chin out.  Riding in a vehicle for hours while on a road trip, with your body in a scrunched position, may cause a number of negative physiological effects.

Correct posture relieves pressure off of your lower back’s spine and soft tissues promotes better oxygen intake and blood circulation and releases healthy chemicals into your body’s system.  There are no negatives to utilizing good posture throughout the day, as nature intended, and especially when riding in a car during a road trip while striving to reduce the odds of feeling the nagging signs of lower back pain.

5 Tips to Relieve your Lower Back Pain on Road Trips

5 Tips to Relieve your Lower Back Pain on Road Trips

The Lumo Lift Posture Coach is a Great Road Trip Companion!

To facilitate good posture, the team at Lumo Bodytech has developed cutting-edge technology to assist your efforts in reducing the likelihood of suffering from lower back pain.  Our Lumo Lift Posture Coach is a small sensor device, about the size of a lapel pin, that can be conveniently-worn anytime, anywhere. During the day and even at night, the Posture Coach collects and analyzes your body’s posture data, stored for your later viewing via a free downloadable app. for iOS or Android devices.

Further, the Lumo Lift Posture Coach will alert you, with a gentle vibration, when you have poor posture.  It is a great way to stay informed when you are slouching.  The Posture Coach is a useful resource to help you reduce your chances of suffering from another low back pain episode anytime, anywhere.  As a result, it is our goal at Lumo Bodytech is for your lower back to be pain-free.  For more information, visit: www.lumobodytech.com.  Happy and safe travels!


 

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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4 Benefits of Aqua Therapy for Back Pain

As human beings, our bodies crave water, as we are over 70% comprised of that precious substance.  Most of us, at one point or another, will suffer from the life-altering discomfort of back pain.  Combining the two, what do our natural instincts tell us about using aqua therapy as a beneficial form of recovery?  And, especially when our back pain prohibits us from enjoying our regular methods of exercise, including running?

Aqua therapy, also called “water therapy” or “pool therapy”, has been found to provide a number of back pain-relieving benefits when land-based exercises simply aren’t an option.  Now let’s take a look at 4 of the key benefits of using aqua therapy when suffering from back pain.

Strengthens Core Muscles

Exercising in water seemingly reduces your body’s weight, due to the buoyancy effects of the liquid itself.  This relieves pressure from the area afflicted by back pain and allows you to perform exercises that strengthen core muscle groups in your trunk and back regions.  The supporting of one’s body weight through aqua therapy also lets you work on improving your range-of-motion through body positioning that land-based exercises would be too painful to do.

For example, our legs are the heaviest parts of our bodies, and attempting to lift them up and down, such as when running, is much more easily accomplished when water therapy is employed.  In a nutshell, water reduces our body’s gravity.  Strengthening and conditioning your core muscles using aqua therapy will definitely help relieve back pain, while also improving your posture, a step that will later help alleviate the onset and severity of future back issues.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Lowers Re-Injury Risks 

Water affords us with a very gentle substrate in which to stretch and exercise using aqua therapy programs.  It provides minor friction against our bodies, but this viscosity effect actually helps reduce the risk of back pain sufferers from further damaging the injured region.  WebMD chimes in by saying that the viscosity and buoyancy characteristics of aqua therapy help ‘increase flexibility and range-of-motion, all without putting stress on your joints or spine.’

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Back pain, which can be acute or chronic in nature, may be attributable to a number of underlying conditions, including many related to poor posture or improper running form.  But more on those causative factors in a moment…

Improves Cardiovascular Function

Have you ever been around someone who swims a lot for exercise, especially if they use it as a cross-training method to help their running?  As a result, they have very good cardio endurance.  Just the hydrostatic forces that aqua therapy provides, due to its natural pressure upon one’s body, can improve your cardiovascular efficiency.

In fact, spending time exercising in water, such as aqua therapy, greatly enhances a person’s heart and lung performance, along with promoting better blood circulation.  These are all positives for those of us who enjoy running in one form or another, and who might currently be on the sidelines due to back pain issues.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Pain Relief

 Obviously, if you are suffering from back pain, it will have a lifestyle-altering impact on your normal activities, including your exercise program.  Aqua therapy has been found to provide a number of positive outcomes in diminishing back pain, including those mentioned earlier.  Water itself is relaxing and soothing to be in, and it usually creates a quiet atmosphere.

In addition, the typical warmth of pool therapy, for example, further relaxes all parts of one’s body, including your mind.  In other words, aqua therapy is a great stress-reducer too, and when we are uptight, it oftentimes correlates with the onset and severity of back pain.

4 Benefits of Aqua Therapy for Back Pain

4 Benefits of Aqua Therapy for Back Pain

Lumo Lift Posture Coach and Aqua Therapy make a Good Team 

Water therapy, as we have seen, is a great way to recover from back pain, while providing the user with numerous beneficial effects.  When using aqua therapy to get over back pain, as you strengthen your body’s core muscle groups, it’s important to also practice good posture.  This will go a long way, once a back pain flare-up has subsided, towards preventing another uncomfortable onset in the future.

At Lumo Bodytech, we’ve developed a “smart” sensor called the Lumo Lift Posture Coach, which continuously monitors and records data, for later viewing, based upon your body’s posture.  It uses a magnetic sensor that wears like a lapel pin, and then sends data to a free, downloadable iOS or Android app.  It also alerts you during the day when slouching occurs, with a gentle vibration, simply to remind you to use proper posture when sitting or standing.

When back pain strikes, remember aqua therapy as one viable treatment option.  On the other side of the coin, help prevent the onset, and reduce the severity, of back pain with our Lumo Lift Posture Coach!  Visit our website today for more details at: www.lumobodytech.com.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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What Is Your Lower Back Pain Telling You? Hint: It Might Be Related to Poor Posture

You’ve been sitting at your office workstation all morning, intently finishing up an important client’s project. Getting up to take a well-deserved break, you nearly shout out in pain, as you are greeted by a sharp “twinge,” or the dull throbbing ache, of lower back pain. But take comfort in the fact you are not alone, as most of us will eventually suffer from the common curse of lower back pain.

3 Easy Stretches to Relieve Sciatica Back Pain

From pregnant women to the UPS driver who is delivering your packages, many people are regularly plagued with sciatica. Sciatica is back or leg pain that radiates in the posterior thigh and often to the groin and even down into the toes. Sciatica can also be accompanied by numbness and tingling in the affected extremity. Check out these three stretches that can help relieve sciatica back pain.

5 Common Myths about Back Pain

Back pain comes in many forms. It can be chronic, from a recent injury, due to illness, or from bad posture. Back pain can be referred from other systems of the body, or it can be related to nerve damage. Regardless of the source, many people are plagued with back pain. Over time, there has been a myriad of treatments, theories, and unfortunately, myths about back pain. Here are five of the most common myths about back pain.

The Only Cure is Surgery

Back pain does not always equate with surgery. While some cases do require surgical intervention, a good number of people with back pain may be able to reduce their symptoms using conservative treatment. There are many treatment options including exercise, stretching, trigger point dry needling, modalities, and injections. It is important to discuss all treatment options with your provider to determine the interventions that will provide you with the best outcomes.

Back pain runs in my family. There is nothing I can do to prevent it.

False. While certain hereditary conditions can increase the risks of chronic back pain, there are certainly many steps that may reduce your chance of developing back pain. First of all, maintaining good posture through day to day activities can reduce your risk of developing back pain. Good lifting mechanics, maintaining a healthy weight, and regular exercise are excellent preventative strategies.

I have degenerative disc disease, so there is nothing that can be done for me.

There is literature now that indicates that the majority of people over 40 will show signs of degenerative disc disease on an X-ray whether they report back pain or not. Physical therapy and exercise may help reduce symptoms. If you are diagnosed with degenerative disc disease, ask your provider if physical therapy could help you.

Having a strong core can lead to less back pain.

While this statement is mostly true, it is not only about core strength but also about core stability when it comes to reducing your risk of back injuries. Plenty of high level athletes have complaints of back pain due to a lack of control of their core during activity. When engaging in heavy lifting or activity, being able to maintain a neutral spine requires the core to stay engaged throughout. Plenty of people with six pack abs do not use their core effectively, thus potentially leading to injuries.

Core stability alone is not enough to reduce your risk of back pain. Hip flexibility is another critical aspect of preventing back injuries. When the hips are tight, the back often has to take up the slack. If hip flexibility is poor, motion is made up for at the spine, taking it out of a good neutral position potentially opening the door for injury.

Pain medicine is the only thing that can help back pain.

There are many avenues available that may help reduce back pain other than potentially addictive narcotics. Consult with your provider about using modalities such as a home TENS unit that may help manage your pain. Again, proper posture keeping the spine in a neutral alignment may do wonders to help reduce your pain.

While back pain can be a difficult thing to deal with, it does not necessarily have to be debilitating. Hopefully dispelling these 5 myths about back pain can help put you on your way to a healthier back.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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5 Easy ways to Naturally Relieve Back Pain

In the United States alone, over 80% of Americans have experienced back pain at some point during their lives. If you’ve ever visited a conventional doctor for back pain, you were probably offered a temporary treatment, such as steroid injections or pain-relieving drugs. Your physician may have even suggested surgery.

Unfortunately, these solutions rarely lead to a full recovery, and most are riddled with harmful side effects. Because of this, many people are turning to natural remedies for back pain relief, including the following:

5 Easy Tips to Protect Yourself from Lower Back Pain

As years pass by, your bones and disks degenerate causing stiffness and soreness. The result is recurring lower back pain that does not seem to go away. However, although age contributes to lower back pains, the list of possible causes to this menace is long.  According to chiropractors, 80% of the American population experiences a lower back pain problem at least once in their lifetime. Although this figure might appear massive, experts assure victims that rarely do serious conditions cause lower back pain; instead, mechanical tasks are in most cases to blame and being extra cautious will undoubtedly give back pain relief.

Given that your lower back is quite flexible, it endures a lot of strains, twists and spine bends as you go through day to day activities. Sadly, this same flexibility is what subjects the lower back to pain. Nonetheless, lower back pain is preventable, or better still, the possibility of it recurring is reduced. The good news is that you can achieve this by simply incorporating a few overlooked tips in your daily life. Here is how;

Adjust to an ergonomic posture for back pain relief

Poor posture subjects pressure on the lower back making it hurt. Using posture friendly props can go a long way in correcting your posture and hence giving you back pain relief. For example, use a footrest to elevate your legs when seated, rest a soft pillow at the back of a chair and position the computer screen in a way that prevents you from tilting the head forward. Most importantly, invest in ergonometric seats that support the natural curve of the spine. If you work in an office, chiropractors further advise that you make use of stand-up desks in the course of working hours, especially if taking long breaks is not an option.

5 Easy Tips to Protect Yourself from Lower Back Pain

5 Easy Tips to Protect Yourself from Lower Back Pain

Lift heavy objects with caution

Lifting objects is a daily task that you probably cannot avoid, but if not carefully done, it can hurt your back causing constant pains. The best way to lift heavy objects is bringing the weights closest to the body and avoiding any form of twisting when lifting. You should also never bend from the waist when lifting, instead, squat down and pick the weight using the legs and butt muscles. Above all, regardless of your age and strength, always remember to ask for help if the weight is excessively heavy.

For lower back pain relief, work on your core muscles

Your body is a complex series of major muscles that provide maximum support for the body. Making it a routine to indulge in cardiovascular exercises, like the use of an elliptical machine, will indeed strengthen your core muscles a great deal. If not in a position to use the machine, mild aerobic activities like a short walk and breathing exercises are good ways to commence on your long term goals. Strengthening the core muscles improves blood circulation across the spine while at the same time supplying essential healing nutrients to the lower back hence providing back pain relief.

5 Easy Tips to Protect Yourself from Lower Back Pain

5 Easy Tips to Protect Yourself from Lower Back Pain

Maintain mobility in your limbs to relieve back pain

A few stretches in the morning are a great way to reenergize and improve your blood circulation ahead of a busy day. However, stretching only assists in the flexibility of your spine and not the mobility of the joints. Reduced movements of the joints (especially the hips, hands, and legs) render the body to look for compensation elsewhere which mostly leads to injury and increased pain on the back. If you have a restrictive job or a demanding schedule that requires long hours of sitting, it’s always advisable to take one-hour breaks in between since stagnant sitting is strenuous for your back.

5 Easy Tips to Protect Yourself from Lower Back Pain

5 Easy Tips to Protect Yourself from Lower Back Pain

Rethink that old mattress                         

The mattress you rest your back on every night could be the culprit to that agonizing lower back pain you are suffering from. Considering we spend a third of our lives asleep, there is need to invest in a quality mattress that provides comfort and good natural sleep. So, what do you consider when shopping for a good mattress?

The mattress should be neither too soft nor too firm- a medium firm mattress is ideal. If your current mattress is more than six years old, it’s obvious that it’s less supportive, and no matter how much a hoarder you are, acquiring a new one is non-debatable.  Finally, your sleeping style will determine the choice of mattress. For instance, side sleepers find soft mattress ideal as they relieve pressure on shoulders and hips, back sleepers normally vote for medium firm mattresses while those who sleep on their stomachs prefer a mattress that is moderately firm to keep their spine naturally aligned.

5 Easy Tips to Protect Yourself from Lower Back Pain

5 Easy Tips to Protect Yourself from Lower Back Pain

Incorporating all the five tips at once might be overwhelming. Nevertheless, implementing one at a time towards a back pain relief mission will prove rewarding in the long run.

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

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A beginners guide to DIY Massage for Back Pain Relief

It’s been a long day–maybe even a long week or month–and your back is killing you. There have been a million stressors and every one of them seems to have found a spot to settle in on your back, neck, and shoulders. With everything you had to do, it’s a miracle you’re still standing even though you’re tired, hunched, and dragging your feet. Good posture went out the window hours ago compounding the aches and pains in your poor back.

We can’t all go home to our personal masseuse but there is something we can do for ourselves. Welcome to the beginners guide to DIY back massage for pain relief!

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