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Unwrap Safety Pt 2: Keep Your Spine Merry and Bright with These Safety Tips!

Keep Your Spine Merry and Bright with These Safety Tips!

Seven things you can do to prevent injury while travelling.

In our last blog post, I detailed the main causes of back pain while travelling. In this post, we will explore how to prevent those injuries from happening in the first place.

Travel Tips for a Healthy Spine:

  1. While lifting/carrying luggage, make sure you use your knees.Travel Tips for a Healthy Spine - Traveller Getting Luggage at Conveyor
  2. When lifting luggage off the baggage carousel, make sure your luggage is directly in front of you. This helps to prevent twisting and/or reaching, both of which will put pressure on your lower back, especially with a heavy suitcase.
  3. When travelling on a long flight, get up and move around. This can help take pressure off your lower back, but also with conditions such as DVT.
  4. If you are on an overnight flight or train journey, make sure your neck has some support – using a small travel pillow can prevent neck pain, headaches and even migraines.
  5. Warm up your muscles before you do any unaccustomed exercise. This can be extended walking while sightseeing or if you are about to play a game or sport that you’re not accustomed to playing in everyday life.
  6.  When sightseeing, make sure you wear a backpack that has a waist support. This will take pressure off your neck and shoulders and distribute it more evenly. Make sure that you are wearing your backpack on both shoulders and that both shoulder straps are tightened so the backpack sits directly on your back. Place heavier items towards the back of the backpack and lighter ones at the front (again, this will help to stabilise and distribute the weight to your bigger muscle groups, thereby preventing injury).Travel Tips for a Healthy Spine - Backpacker with Red BackPack
  7. Drink plenty of water – at least 2 litres a day. Bring a water bottle wherever you are sightseeing – you never know how long you may be walking for!

These are seven very simple tips for travellers to help them prevent injury. Look out for my next blog where I go through some simple stretches you can do while you travel.

If you have any questions or would like to book an appointment, please feel free to contact us at Golden Spines Chiropractic Chatwood at 02 94122722 or email us at

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