With numerous individuals making their way to hill stations in Himachal Pradesh and Uttarakhand to avoid the sweltering heat across northern India, extended journeys have become a common feature of summer travel. Whether by car, train, or plane, staying in the same position for long periods, lugging heavy baggage, and disrupting regular physical activity can exert additional pressure on the spine, resulting in discomfort, stiffness, and muscle tension.
Dehydration during summer journeys may heighten the likelihood of back pain by impacting the spinal discs, which depend on proper hydration to perform their shock-absorbing function. Therefore, it’s crucial to stay hydrated, just as it is to stretch your legs during lengthy trips.
Travelers should aim to drink approximately three to four liters of water daily during summer excursions and limit the intake of tea and coffee, which can contribute to dehydration.
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Maintaining proper posture throughout the journey can help alleviate pressure on the lower back. Utilizing lumbar support while seated for extended periods—whether it’s a travel cushion or even a rolled-up jacket—can assist in keeping the spine’s natural curve and enhancing comfort.
If traveling by road, it’s beneficial to take a short break every 45 to 60 minutes to stand, walk, and stretch, which can relieve lower back pressure. Those traveling by train or plane should also make an effort to move around when it is safe and feasible.
Packing wisely can significantly impact comfort. Opting for lightweight rolling luggage instead of heavy duffel bags can lessen unnecessary strain while lifting and maneuvering bags. Wearing supportive walking shoes or sneakers rather than flat sandals or flip-flops can enhance support for the back and lower limbs during long travel days.
Individuals with chronic back pain, osteoporosis, or previous spinal injuries should adhere to their prescribed medications and engage in simple back-strengthening or stretching exercises while traveling. If muscle tension arises during the trip, warm compresses and gentle stretching may relieve stiffness and promote blood circulation. Experts also advise exercising during the cooler parts of the day, ideally early in the morning, while on holiday.
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