Most people are unaware that traveling causes back pain to escalate. If you’re someone who travels often, here are six easy exercises to help prevent or alleviate back pain. These exercises are simple and can be done without any special equipment.
What are back exercises?
Exercises for the back are performed on the back muscles or the muscles affecting the back. A human’s back is composed of the large posterior region of the body, encompassing everything from the bottom to the top. These are the muscles in the entire back, including the sides, lower back, and upper back. The spine also contains the spinal canal and all of its nerve endings throughout the body, sometimes called the backbone.
Strengthening your back muscles is essential since they protect your spine, which protects your spinal cord, and supports your upper body. A strong back promotes good health and fitness throughout your entire body. Performing back exercises helps relieve back pain by rehabilitating the spine and reducing muscles.
What back exercise can people who travel do?
The following are back exercises that you can do if you travel and are always on the go:
One-Arm Pump-Up Stretch
You can do this exercise if you are in a car or an airplane by keeping your one hand on the steering wheel. Raise your right fist above the right shoulder. Your right hand should reach up, and your right hip should ground down. Along the right waist, you should feel a stretch. Lean to your left for a more intense stretch. Once you’ve held this position for a few breaths, switch sides.
This exercise will improve your cervical spine alignment and your posture. Poor posture, hunching over from driving, or an uncomfortable airplane seat can cause the neck to round forward and the spine to become misaligned. When doing this exercise, jut your head forward like you’re trying to push a play button in front of your chin. Put as much distance as possible between your head, neck, and chin. Do this ten times.
Shoulder Shrug with Head Turn
This exercise increases flexibility in stiff shoulders and overworked upper arms. Shrug the shoulders as high as possible toward the ears. Turn the head quickly to the right after releasing the shrug. Turn the head quickly to the left after returning the head to the center by shrugging the shoulders again. Count to five on each side and repeat.
Single Knee Hug & Extends
This exercise is excellent while commuting or waiting for your delayed flight. Sit with your right knee hugged against your chest. Keep your left foot on the ground while pulling it in as far as possible. You should feel a stretch up the back of the right leg when you extend the right leg in front of you and flex the right foot. Switch from right to left by repeating this ten times on the right.
Don’t let back pain keep you from traveling.
If you are like most people, you spend a reasonable amount of time sitting down. Whether at your job or during your commute, all that sitting can take its toll on your back. If you add travel into the mix, things can worsen.
Do these exercises regularly, and you should start to see a difference in how your back feels. If you have any questions about these exercises or want more advice, please don’t hesitate to contact us. Dr. Chris Michael would be happy to help!