How to Survive a Road Trip with Chronic Pain
If you have persistent back or neck pain, riding in a car for any period of time can be difficult. Riding in a car for an hour or more can be especially challenging. If you have a road trip or long car ride coming up, consider some of the following tips to reduce pain and discomfort.
Make frequent stops
Stopping often to walk around and stretch can help with pain from sitting. Before even leaving the house, consider planning stops in advance. Setting specific stop goals, as opposed to just winging it, will help ensure you actually do pull off and take a break. Schedule breaks that fit best with your plans. Whether it’s a quick five-minute break every hour or a longer stop every few hours, just make sure you’re doing it.
When you do stop, move around. Sitting for long periods of time will stiffen up your muscles and lead to achiness and possible muscle spasm. Movement is important for everyone, but especially those with persistent pain. Movement stimulates blood circulation, which brings nutrients and oxygen to your muscles.
Hydrate and snack appropriately
Bring plenty of hydrating fluids and healthy snacks on your trip.
Staying hydrated is one of the most important things you can do for your body all the time, and long road trips are no exception. Dehydration forces your body to pull fluids out of your tissues, which can result in body aches and pain. So always make sure you drink lots of water.
If you are not a fan of drinking just water for hours on end, opt for hydrating fluids that include antioxidants, such as green tea or vitamin enhanced, low-sugar beverages. These not only hydrate you, but can help reduce any potential inflammation that might flare up. Avoid pop or other sugary drinks, as these can increase inflammation and cause greater pain.
The main discomfort caused by hunger is your everyday hunger pang. Hunger pangs are the result of your stomach and intestine muscles contracting due to the release of the hormone ghrelin. Also known as “the hunger hormone,” ghrelin is released into your body when your stomach is empty, signaling that it’s time to eat.
Though hunger pangs are not a symptom of any chronic pain condition, they can certainly make your road trip a lot less comfortable. Additionally, hunger can result in light-headedness, fatigue, and headaches, none of which you want to deal with when driving long distances. Make sure you stock up on healthy snacks to keep yourself well-fed during your road trip. But of course, make sure they are healthy, nutritious snacks that do not contribute to inflammation.
One final tip on this subject – keep your food and drink easily accessible from your driver seat. It is very dangerous to take your eyes off the road while trying to reach for or open your snack or drink. Consider a bottle with a built-in straw and store your snack in an easy-to-open zipped bag. And before you even turn your vehicle on, make sure your food and drink are placed in a location that is easy to reach while driving.
Make your trip as smooth as possible
Every vehicle is a bit different when it comes to how smooth the ride is. But having chronic pain doesn’t mean you can just up and buy a new car with better suspension. Luckily, there are other, more cost-effective solutions, such as bringing some comfortable accessories along on your trip.
Getting a seat cushion made for a car or a lumbar pillow can help support your back and spine. If you are driving with one or more other licensed drivers, taking shifts will let you change up your sitting position and may help with a smoother ride.
If you are driving alone, please take our earlier advice and make sure you take frequent stops. Not only will this help fend off pain and allow you to alternate your body position, it can also help fight fatigue, a common but dangerous side-effect of driving for long periods of time.
Adjust your seat and mirrors appropriately
When driving, make sure your seat and mirrors are in a comfortable position as well.
You want your seat close enough to the steering wheel that you don’t have to hunch your shoulders forward to reach the wheel, but you want to make sure you are not so close that your arms and elbows hug your body. The seat itself can also tilt forward or backwards. Tilting the seat forward helps preserve the curve in your lumbar spine (lower back). And tilting the seat back lifts your knees above your hips, which can relieve low back pain. You also want to make sure your mirrors are at a good level. You want to be able to look into your side and rearview mirrors with a level chin. Having your chin tilted for too long can result in neck pain.
Time to hit the road
Road trips are a classic pastime and can be an absolutely delightful activity if done properly. There is a whole world to see and you should not let pain deprive you of all the amazing experiences that await out on the road. Now that you have some helpful hints on how to travel comfortably, get out there and take a drive without fear of pain!
If you have questions or need help regarding your pain, request an appointment with Twin Cities Pain Clinic:
