the benefits of chirpractic care

International travelers put a lot of strain on their bodies. If you are a frequent traveler or enjoy going on long backpacking adventures, you may find that you are experiencing back, hip, and neck pain from long flights, heavy luggage, and poor sleeping conditions. But this doesn't mean that you have to stop your adventures ways. Instead, you should pay special attention to your spinal health by following these tips. 

Make Travel More Comfortable 

Whether you are traveling by plane, car, or train, long trips can be very stressful for your body. You may find that you have to sleep sitting up or that there is very little room to walk around or stretch while you are traveling. However, there are several ways you can support your back while traveling. 

• If you are in a car, take short breaks often. 
• Book short flights with plenty of time to walk around and rest between them. 
• When possible, book a sleeping berth when you are on a long train ride, so you can lay down comfortably. 
• Invest in an inflatable pillow to support your neck if you must sleep while sitting up. 
• Consider muscle relaxers or pain relievers if your doctor suggests them. These can prevent spasms and muscle tension on long trips. 

Assess Your Backpack 

If you are a frequent adventure traveler, it is likely that you have put away the rolling luggage and invested in a backpacking backpack. While these packs are meant to take the strain off of your spine while carrying heavier loads, there are still several rules that you should follow. 

• Always use both straps, even for short distances. 
• Make sure the backpack is adjusted to fit you properly. This will allow more weight to be carried by your hips and less stress will be put on your spine. If you do not know how to do this, talk to a professional in an outdoor store. 
• Limit the weight of your pack. 25-30% of your body weight should be your maximum pack weight, but you should aim for less if you are just getting started. 
• Organize your belongings appropriately. Placing heavier items closer to your back puts less strain on your back. 
• Purchase a small day pack. You should not carry your full pack every day. Make sure you have a smaller pack for day trips. 

Improve Your Sleep 

Getting good, restful sleep is important for your overall health. Unfortunately, if you are staying in hostels, sleeping on couches, and camping, you may not be able to support the natural curve of your spine while you sleep. To help with this, you should: 

• Check reviews for hostels with supportive beds, occasionally paying for a more expensive hotel to give your back a break. 
• Invest in a small travel pillow to make sure your neck is always supported. 
• Consider self-inflating mattresses over thermal sleeping pads to provide more spinal support. 
• When necessary, skip the overstuffed couches for your mattress on the floor. 

Invest In Your Shoes 

As a traveler, you will spend a lot of time walking with heavy loads. It is critical that you have supportive shoes. Avoid shoes like flip flops and opt for sports shoes with a supportive arch and plenty of padding. You can get your gait tested at most shoe stores to get advice on the perfect sports shoes for you. If your feet are regularly sore or you notice knee and lower back pain, it may be time to replace your shoes. 

If you are a regular backpacker, you may want to visit a chiropractor for more tips on what you can do to improve your spinal health as well as regular adjustments when you return home from long trips. So visit a local chiropractic center, such as University Physical Medicine, for more information.