As the frequency and duration of travel increases, the negative effects of travel on spine health increase. This increase is much more pronounced if there is a previous waist and neck problem.
Each trip causes different difficulties for the spine, reducing or distributing the load on the spine with movement and some exercises, at least balancing it, contributes to a healthier travel.
The biggest difficulties of travel are staying in the same position for a long time, repetitive fatigue in the muscles, not getting enough rest, not being able to sleep well, circulatory disorders due to sitting for a long time, carrying luggage, time differences, malnutrition and stress. As a general rule if you travel by plane, you should get up and go around every 30 minutes for at least 2 minutes, but travel can be difficult due to the physical limitations of the journey.
Choose the corridor seat in plane, train and bus travels, so you can have the opportunity to wander around without disturbing anyone.
If you are driving, plan additional stops on your route. It may take longer to reach your goal, but you will be more comfortable at your destination.
Also, external support systems such as back braces, travel cushions for the neck, or waist rollers can support your spine health, especially when travel conditions do not allow frequent movement (for example, middle or glass seat, flight turbulence, crowded bus or train, traffic).
Since the postural muscles are tired due to sitting for a long time, the spine support systems prevent the passive structures of the spine such as intervertebral discs and ligaments around the spine from being stressed. To maximize the effectiveness of your back support, use a pillow to fill your normal waist contour.
Cervical travel cushions and lumbar supports should be large enough to support the natural curve of the neck and waist, but not large enough to push the entire body away from the seat, and the back of the head, back and hips should be able to touch the back of the seat.
Cervical travel pillows should also have enough lateral cushioning (side support should be C-shaped) to prevent excessive lateral bending and support the neck while sleeping. Although helpful in the short term, external support systems should always be used as an adjunct to strengthening exercises and should not be used as an exercise substitute.
If you have pain during travel, you should definitely talk to your doctor on your return.