The posture you maintain is key to avoiding neck pain while traveling. Experts provide hacks to ensure proper posture and avoid fatigue and strain while on the move
Written By Neha Jain
With Quotes from Dr Darshan Angadi (orthopedician) and Sachin Sethi (physiotherapist)
Traveling for the most part is fun. However, it does come with its own set of sore points, pun intended. Most of us experience aches and pains while traveling long distances with neck pain being the most common, irrespective of the mode of transport.
However, there are measures one can take to not just reduce or manage neck pain while traveling but avoid it altogether, say experts.
Causes of neck pain while traveling
There are many reasons why people develop neck pain while traveling. The causes range from sitting in uncomfortable positions in cars, airplanes, or trains, to lack of proper support for the neck and head, leading to strain on the muscles and ligaments in the neck region, poor posture where the back is not aligned with the hip, inadequate headrests, and lack of sufficient space that hampers movement.
“Apart from this, the vibrations and movements experienced by the body while traveling can cause muscle tension and discomfort,” says Sachin Sethi, principal lead, physiotherapy, at the physiotherapy and rehabilitation centre , Artemis Hospitals, Gurugram. “Not getting sufficient rest or breaks during long journeys can also cause neck pain.”
Due to the constant movement while on the road from the bumps and jerks, the neck muscles take the stress and the load from the weight of the head which is constantly in motion.
“People tend to have sore neck when they travel longer durations,” adds Dr Darshan Angadi, consultant orthopedic surgeon, Altius Hospitals, Bengaluru. “Any unusual movement triggered by the mode of transport can set off the pain.”
The severity of the pain varies too, depending on whether you are a passenger or the driver of the vehicle, and where you are seated. The driver is more prone to neck pain while traveling compared to a passenger, say experts. The person driving will be preoccupied with the task at hand, often ignoring discomfort or signs of bad posture or impending pain.
Also, passengers tend to doze off while traveling, resting their head in an abnormal posture due to the lack of control. They invariably wake up with sore or stiff necks and discomfort due to muscle spasms.
“People who have certain conditions like cervical spondylosis or cervical arthritis experience pain when they undertake long distance journeys, especially via road,” adds Dr Angadi.
People using headgear such as helmets develop neck pain since these gears add to the weight and strain on the neck muscles.
Tips to avoid neck pain while traveling
To avoid neck pain while traveling ensure you are maintaining a good posture by sitting upright. Use a neck pillow or cushion that provides good support for your neck and head. Make sure that the head and backrest support the natural curve of your neck.
Drink sufficient water to keep your muscles hydrated and to prevent cramps or stiffness. Refrain from carrying heavy bags that strain your neck and shoulders. To avoid stiffness, rotate your neck gently and do light exercises and stretches every now and then. If you have sore muscles, apply heat packs or cold packs to relax them. Deep breathing exercises also help in reducing stress and tension in your neck muscles.
“If the discomfort gets too much then consider taking pain relief medications. If the pain persists or gets extreme, get professional help,” says Sethi.
Those who are traveling for a holiday or an adventure but have pre-existing conditions should discuss the travel plans with their health care provider. They should also carry emergency pain relief medications prescribed by the doctor.
To make the trip easy and convenient prepare yourself beforehand and maintain a relaxation routine after the travel. Doing isometric neck strengthening exercises can minimize the risk of a sore neck while traveling.
The occurrence of pain depends on one’s musculoskeletal health. One can keep the system healthy by staying hydrated, doing regular exercises, getting adequate sunlight exposure and keeping Vitamin D and calcium levels in check.
“The pain settles down by following these simple measures. However, if it aggravates, and starts to radiate down your arm, back etc. consult a doctor,” adds Dr Angadi.
Neck stretches while traveling
To prevent neck pain while traveling there are various neck stretches that you can perform to prevent tension and discomfort.
- Gentle neck rotations, holding a position for about 15 seconds.
- Neck tilts by lowering your ear towards your shoulder on one side, feeling a stretch along the opposite side. Repeat or the opposite side.
- Chin tucks by gently tucking your chin towards the chest while sitting straight. Hold it for 15-20 seconds. Slowly tilt your head backward, looking towards the ceiling, hold this position for 15-20 seconds and relax.
- Roll the shoulder rolls in a circular motion to release tension in the neck and shoulder area.
“Make sure that you do these stretches slowly and gently, avoiding any sudden movements that cause pain or discomfort,” says Sethi.
Takeaways
- Neck pain while traveling is caused by prolonged periods of sitting in uncomfortable positions be it any mode of transportation. Lack of proper support for the neck and head strains the muscles.
- To avoid pain, maintain good posture by sitting upright. Use a supportive neck pillow or cushion. Perform isometric stretches to release stiffness.
