Lower Back Pain Causes

9 Quick Back Pain Tips for Airplane Rides

cmaynard — Fri, 26 Jun 2009 08:22:42 -0700

June 26, 2009
by: Sylvia Marten

Looking forward to that much-awaited summer vacation but worried about dealing with chronic lower back pain, especially on a long flight?

If so, follow these lower back pain management tips -- courtesy of Spine-health’s continuing series on dealing with [url:145,type=|term|,content=|back pain|] on summer vacation -- to make your trip as painless, comfortable and stress-free as possible.

Let’s get started with some things you can do prior to your flight.

Utilize Your Doctor

As Haglandc of the Spine-health forum wonderfully points out, your doctor is one of your best advocates when preparing for a vacation. Here’s why.

A doctor may be able to provide a letter about your [url:896,type=|node|,content=|lower back pain|] to the airline and flight crew, which may then make accommodations for your needs. In the case of one forum member, that meant getting upgraded to business class, allowed to lay on the floor and rest during long flights, provided with a bunch of blankets for cushions, and afforded the opportunity to get up and walk around when others remained in their seats.
A doctor may provide you with prescription drugs like narcotics or muscle relaxants to help make the plane ride easier on your lower back pain. If this is the case, be sure to keep all of your prescription drugs in their original bottles (for airport security reasons) and bring a doctor’s note with you that specifies the medications you are on and the medical necessity.

Contact the Airline

Generally speaking, it usually cannot hurt to contact the airline a couple of weeks prior to the flight and let them know of your back pain. In the case of one forum member, speaking with the airline prior to flight made boarding much easier.

With a letter provided by a physical therapist, this passenger was allowed to bring on his [url:1940,type=|node|,content=|Transcutaneous Electrical Nerve Stimulation|] (TENS) unit, a portable, pocket-sized device that blocks pain signals by sending electrical impulses to certain parts of the body, and go through security without have to take it off.

You may be surprised that the airline may be able to make accommodations for your back pain, especially when you give them a decent notice of your condition. As just a couple of examples, the airline may be able to:

Provide you with medical attention (if necessary) via wheelchair assistance and early boarding
Have airline personnel carry your luggage for you and/or lift it into the overhead bin for you
Accommodate you with special shuttles and elevator platforms for boarding
Allow non-medical assistants to accompany you through security and boarding.

Put More Thought into Scheduling Your Flight

Take into account how you can make your flight less stressful on your back rather than rushing to book tickets by:

Exploring the possibility of taking a flight when there will be less people on board and more room for you to lie down across seats.
Contacting the airline prior to scheduling a flight and let them know of your back pain. They may be able to provide you with more insight on when flights tend to be very crowded and much lighter.
Trying to limit the down time between in-flight connections or layovers, if applicable.

Now that you’ve done some work prior to your flight, here’s what you can do to curtail back pain during it.

Bring Over-the-Counter Pain Medication

Utilize over-the-counter pain medication like acetaminophen (e.g. Tylenol) or [url:1917,type=|node|,content=|NSAIDS|] ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve), to provide back pain relief on your flight.

Take your pain medication one hour before your flight to give it time to get into your system.
Carry your pain medications together in a clear plastic bag and have them on you at all times, in case you need to resort to them during the flight.
Inform flight attendants that you are on medication. This way they can monitor you if necessary.

Provide Support to Your Back While in the Air

For lower back pain, providing support behind your lower back, often with a back roll or even a couple of pillows (which a flight attendant may be more than willing to give you), is a good way to prevent slouching that may lead to back pain and to keep your spine straight.

One forum member talked about how he brings a neck pillow on board to help with his [url:912,type=|node|,content=|neck pain|].
Back braces, tube-shaped pillows with microfibers inside and other materials providing support are common companions of passengers with back pain and can be purchased inexpensively at many stores.

Watch How You Are Sitting

Airplane rides can be a bit tight and uncomfortable at times, especially if you’re not in a luxury class.

If your legs are not positioned at a right angle when you sit in an airplane seat, ask for something (pillows, blankets) to prop up your feet and keep your knees at a right angle. Doing so keeps stress off the lower back.
If you have long legs, request an exit row or bulkhead seat, which generally has more leg room.

Get Up, Move & Stretch as much as possible

Staying stationary for prolonged periods of time stresses the spine and can make back pain much worse.

See if there is room at the back of plane to do some quick stretching, which can provide more flexibility to the back and ease stiffness. Just be sure not to get up and move when there are jerking movements.

Alternate between Heat and Ice

Stock up on inexpensive heating options like ThermaCare heat wraps or warm gel packs and apply them while in the air.
Bring an empty hot water bottle and ask the flight attendant to fill it up during your flight.
Carry a small gel pack on the plane and have the flight attendant store it in the fridge when you are not using it.
Have a Ziploc bag on hand and ask the attendant to fill it up with ice that you can apply to your back.

Of course, do not apply heat or ice directly to the skin and be sure to check in with the airline to see what items are acceptable to carry on.

Relax and Try to Get Some Rest

A long flight provides plenty of time to [url:1080,type=|node|,content=|relax|], with just some suggestions including:

Getting comfortable via a back or neck support, sitting properly or reclining your seat, and maybe even taking some pain medication prior to your flight
Breathing slowly (inhale deeply, count to five, exhale slowly and repeat 10 times) to relax your muscles and nerves
Listening to some soothing music on an iPod
Bringing a novel or some other reading materials that can stimulate your mind and divert your attention away from your back pain
Staring out at the clouds and scenery (if you have a window seat) and letting your mind drift
Thinking about your vacation destination and how long you’ve waited for this day.

Hopefully these tips will help and even spark some more ideas as you prepare to deal with your back pain on a vacation plane ride.

Thanks again to those forum members who provided ideas with how they’ve dealt with back pain on airplane rides in the past.

Feel free to provide us with any other tips that you feel may be helpful to others, and be sure to check in at the Spine-health blog for future tips on dealing with back pain during summer vacation.

Happy travels to you.

More On This Topic:

[url:6713,type=|node|,content=|5 Tips for Flying Back Pain Free|]
[url:22230,type=|node|,content=|Effective Tips for Curtailing Back Pain on Plane Rides|]
[url:22226,type=|node|,content=|Top 7 Back Pain Treatments for Summer Vacation Car Rides|]

Top 7 Back Pain Treatments for Summer Vacation Car Rides

cmaynard — Wed, 17 Jun 2009 08:06:30 -0700

June 17, 2009
by: Sylvia Marten

Well, it’s that wonderful time of year when school is letting out, the weather is getting beautiful and the days are much longer and brighter. For most people, the summer is an ideal time to get away from the grind of the 9-to-5 and take a vacation with family.

With money tighter and the economy what it is, more families vacationing this summer may decide to travel by car, which may not present the most ideal situation for people dealing with a history of lower back pain.

Still, [url:896,type=|node|,content=|lower back pain|] doesn’t have to throw a wrench in your summer travels. In fact, if you keep the following tips in mind, you may very well make your trip a comfortable one.

In the first installment of Spine-health’s summer series of tips for limiting back pain on vacation, we examine how you can “have the back” of your back during that long car ride to the destination of your dreams.

1. Cover Your Bases by Getting Comfortable Immediately.

Whether you’re going to be driving or sitting in a car on your vacation trip, chances are you’ll be in the vehicle for extended periods, likely hours at a time. While this may sound extremely basic, make sure you’re comfortable from the get go.

Unfortunately, not all cars include built-in lumbar support or other ergonomic features. With that said, here are some tips for making your car more ergonomically-friendly for your back.

If your car seat provides little back support, roll up a towel, pillow or back support and place it between your lower back and seat for some more support. There are many different types of cushions and pillows (including but not limited to ones for sciatica, the [url:149,type=|term|,content=|neck|], lumbar spine, bottom and full body) that you can also purchase to alleviate your back pain.
Don’t sit on your wallet, cell phone or anything else that may throw your spine out of whack.
Reduce reaching (which places more stress on the lumbar spine, neck, shoulder and wrists) by sitting as close to the steering wheel as possible without compromising your safety.
Sit up straight with your knees slightly higher than your hips, and keep your chin pulled in.
Since staying still is bad for your back, don’t just pick a position and stay in it. Rather, adjust your seat and make slight adjustments to your position every 15-20 minutes.
Perhaps you’ll be renting a car for your vacation. If so, seek a car that provides lumbar support, is high enough for you to see past other vehicles without having to cringe your back and neck, and allows an easy way to get in and out without having to do much bending.

2. Bring a Small Cooler & Stack an Ice Pack.

Chances are you’ll already be bringing a small cooler with little snacks and beverages for yourself or the kids as you begin your vacation trek in the family car, so you might as well store a small ice pack in there as well.

[url:1664,type=|node|,content=|Applying ice|] to where you’re experiencing back pain – most often for no more than 20 minutes – is typically a good way to curtail any pain.

As most back pain is accompanied by inflammation, ice therapy can slow back swelling, numb sore tissues, slow the nerve impulses in the affected area, and decrease tissue damage.

Just remember that you should never apply ice directly to the back, but should rather keep it in a towel or another protective barrier to avoid ice burn.

3. Alternate Ice with Heat Therapy via These Inexpensive Means.

Alternating ice and heat is often an effective way to combat back pain, so be sure to bring something that can provide some warmth to your back.

Since lower back pain typically develops from strains and over-exertions that place tension in the muscles and soft tissues around the lower spine, hence leading to a lack of proper circulation and the transmission of pain signals to the brain, [url:1662,type=|node|,content=|heat therapy|] may reduce such signal calling and decrease stiffness by stretching the soft tissues around the spine.

Here are just a few options for how you can “light a fire” under your back during your summer vacation car ride.

Right before you leave, fill up a hot water bottle that you can place on your back. Be sure to refill your water bottle when you make bathroom breaks at rest stops.
While you’re preparing for your vacation by buying new clothes and snacks, be on the lookout for a heating pad with a car adapter that can simply plug into your vehicle’s cigarette lighter.
If you have leather seats with heating power, turn this function on for a few minutes at a time.
Gear up with other less expensive heating options, like warm gel packs and heat wraps. As an example, something like a ThermaCare heat wrap can be used to deliver low level heat to your back for several hours.

As you can see, there are plenty of affordable ways to provide heat therapy to your lower back pain. Just remember, that like ice packs, you should never apply heat directly to your skin.

4. Make Rest Stops So Much More – Utilize the Open Space for Back Exercises.

While this may seem counterintuitive, exercise is often a good treatment for lower back pain. Specifically, active [url:1183,type=|node|,content=|back exercises|] keep discs, muscles, ligaments and joints healthy by distributing nutrients into the disc space and soft tissues in the back.

Now if you have been to one rest stop, you’ve likely been to them all. In addition to providing lovely facilities to use the rest room and being stocked full of vending machines where you can get some of the oldest coffee in the world, rest areas are typically known for having plenty of flowing, green space.

After taking care of business at the rest stop, be sure to utilize its open space by making it a point to do some back exercises, including stretching and working on your hamstrings (FYI: you should stretch your hamstrings twice a day when dealing with low back pain).

Even walking around a bit is a good way to stretch out the muscles.

Here are just some [url:1246,type=|node|,content=|lower back pain exercises|] that may work for you (with that said, a physical therapist or spine professional can provide you with more back exercises).

If you have done back exercises in the past to curtail lower back pain, you’ll want to keep your routine, even when going on vacation, which is all about breaking routines.

Make it a point to spend a couple of minutes doing back exercises at a rest stop before getting back on the road with the Joads, and be sure to get to a stop every couple of hours.

5. Make Good Use of the Back Seat (if available).

If your back pain is proving unbearable and the back seat is available, use it to lie down and rest.

Simply lie down in the back seat (obviously when the car is parked and not moving) with your knees slightly bent. Put a blanket on the seat and rest a pillow under your head.

In simple terms, try to get as comfortable as possible and adjust your positioning when necessary.

6. Substitute Your Pain Medications with Tylenol, Ibuprofen or Naproxen.

Taking your pain medications is not advisable when driving. With that in mind, you can always alternate with over-the-counter pain relievers like Tylenol, ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve).

These [url:1917,type=|node|, content=|NSAIDs or non-steroidal anti-inflammatory drugs|] are often effective in limiting inflammation associated with back pain and typically don't produce the gastrointestinal side effects of aspirin.

7. Sit Back, Relax and Rest.

There’s a reason why passenger seats recline. And there’s usually no better time to catch up on some sleep than during a long car ride.

If your lower back pain is nagging, taking a nap may be an effective way to limit the pain.

While sleeping in a car may be difficult for some people, most people are able to adapt and find a good way to nap and get some much needed refreshment and back pain relief.

Here are some general tips for doing so.

Recline the passenger seat in a position that is most comfortable to you.
Depending on how you feel and what you prefer, you may want to use a comfortable pillow to rest your head on and a back brace to support your back.
Throw on a pair of headphones, simply stare out the window at the wonderful scenery passing by, and drift off into your own place of contentment.

Well, hopefully you find these tips helpful as you treat back pain during your summer vacation car ride.

If you have any tips that you would like to add, feel free to let us know in the “Comments” section.

With that said, be on the lookout for next week’s tip on dealing with back pain on plane rides to your summer vacation hot spot.

Depression Guide

spine-health — Tue, 11 Dec 2007 21:24:27 -0800

Depression is a disorder

A depressive disorder is not the same as a passing blue mood. It is not a sign of personal weakness or a condition that can be willed or wished away. People with a depressive illness cannot merely "pull themselves together" and get better. Without treatment, symptoms can last for weeks, months, or years.

Diagnosing the Cause of Lower Back Pain

Ben Parr — Tue, 10 Feb 2009 07:37:06 -0800

When determining the underlying cause of low back pain, both the type of low back pain (a description of how the pain feels) and the area of pain distribution (where the pain is felt) help guide the physician in making a preliminary diagnosis and determining the appropriate treatment plan.

Ankylosing Spondylitis Symptoms

spine-health — Thu, 06 Mar 2008 08:03:33 -0800

There is a broad range of symptoms caused by ankylosing spondylitis. Although symptoms can vary widely, the first symptoms typically noted by patients include:

More Arthritis Info:

Osteoarthritis Causes

Osteoarthritis Treatments

Ankylosing Spondylitis

Facet Joint Disorders

Golf and Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

How golf causes low back pain

The full golf swing (backswing and follow-through) rotates the spine with a lot of force and little control
Lumbar spine muscles strain to help provide force for the golf swing
Disc and facet joint loading increases to help provide force for the golf swing
Bending over to pick up the golf bag and carrying it can strain muscles
read more

Golf and Low Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

Playing golf can cause low back pain

Golf—one of America’s all-time favorite sports—is becoming more popular than ever. The increased popularity of golf may be due to demographics, with baby boomers having more time and disposable income, and may be due to the fact that technology is producing golf equipment that makes the game easier. Whatever the reason, golf is certainly enjoying a surge of popularity.

However, like any other sport, golf can produce injuries to the low back and spine.

Swimming and Back Pain

spine-health — Tue, 11 Dec 2007 21:50:16 -0800

How swimming causes back pain

Lower back can remain hyper-extended during front strokes (the crawl or breaststroke) while swimming
Upper spine (neck) may be jerked backward repetitively during front strokes while taking breaths when swimming