By Dr. Dharam P. Pandey Director APARC Health & Motion Premier Chian of Physiotherapy and Rehabilitation care Provider
New Delhi-its ’s again that time of the year, when we are planning on how and where to spend our precious summer vacations. It is an ideal time to connect with yourself by taking that much needed break, exploring new places and spending some quality time with family and friends. While people tend to enjoy this time, it can also bring an unwelcome companion– back pain.
Health professionals see a spike in such cases of travel-related back pain during the summer months. It can happen due to long hours spent sitting in cars, buses, trains, or flights as that can put extra pressure on the spine. In addition, the aches and stiffness are also triggered by carrying heavy bags, sleeping in unfamiliar beds, and changes in daily routine can also trigger aches and stiffness.
In India, the situation becomes even more challenging because of the extreme summer heat. Not many people may be aware that dehydration can affect spinal health too. As we say, our body is a wonderful machine, so in this case, the discs between the bones of the spine need water to work properly and absorb shock. Dehydration can affect the functioning of these discs, while muscles may feel tighter and more prone to pain.
The good news is that a few simple steps can help keep your back comfortable during your trip.
Start with hydration. During summer travel, try to drink around 3–4 litres of water a day. This helps keep the body and spine functioning well. It's also a good idea to avoid too much tea or coffee, which can contribute to dehydration said Dr. Dharam P. Pandey Director APARC Health & Motion
Premier Chian of Physiotherapy and Rehabilitation care Provider If you're travelling by car or plane, give your lower back some support. A small lumbar cushion works well, but even a rolled-up jacket can help maintain the natural curve of your spine and reduce strain.
For road trips, don't stay seated for hours at a stretch. If you're driving from places like Gurugram to hill destinations in Himachal Pradesh or Uttarakhand, take a short break every 45 to 60 minutes. Walk around, stretch your legs, and give your back a chance to relax.
Packing smartly can also make a difference. Instead of lifting heavy duffel bags, choose lightweight rolling luggage that is easier to move around.
Footwear matters too. Flip-flops and flat sandals may be comfortable for short periods, but they don't offer much support. Supportive walking shoes or sneakers are a better option for long travel days.
And if you like to exercise during your vacation, try doing it early in the morning before the temperatures rise.
A little planning can go a long way. By staying hydrated, moving regularly, and supporting your spine, you can enjoy your summer holiday without letting back pain spoil the fun.