1. RESTORING FUNCTION, IMPROVING LIVES Managing Pain While Traveling

2. RESTORING FUNCTION, IMPROVING LIVES Introduction If you have neck or back pain, the thought of going on a long car trip or sitting in an uncomfortable plane seat for several hours is unpleasant, and quite likely out of the question. With a little planning, however, it is possible to have a smooth and enjoyable vacation with your loved ones.

3. RESTORING FUNCTION, IMPROVING LIVES Rolling luggage (four wheels) is preferred. If lifting your carry-on luggage into the overhead bin is painful, ask someone for help. Avoid a shoulder bag if it causes more pain; get a smaller rolling suitcase instead. It might be worth packing two smaller suitcases rather than one large, heavy one. Tips for Luggage

4. RESTORING FUNCTION, IMPROVING LIVES LumbAir Plus Inflatable Back Support Back Support Bring Your Own Seats in planes, trains, buses, cars, etc. don’t typically have good support for the low back and neck. A travel lumbar support pillow can make a huge difference. If you forget it at home, a rolled up jacket, sweater or blanket can be a good substitution. An inflatable neck pillow can work wonders for the neck and low back.

5. RESTORING FUNCTION, IMPROVING LIVES Footrest…for your back Placing your feet on something so that your knees are just slightly above your hips can ease pressure on the low back. Some plane seats have a little footrest that pops down, but most do not. If in a plane, car, or bus, use a small piece of luggage or backpack to support and raise your feet a few inches.

6. RESTORING FUNCTION, IMPROVING LIVES Get Up and Move Our spine is designed to move. Staying in one position puts strain on ligaments and tendons, and stiffens back and leg muscles. Get up and move every 30 minutes while seated. If driving, stop for a stretching break every couple hours. Aside from increasing blood flow to your muscles, moving your legs can also help prevent blood clots.

7. RESTORING FUNCTION, IMPROVING LIVES Hot Pack / Cold Pack At the end of the day, a nice hot pack or cold pack on your achy low back or neck may be just what you need. Plan ahead and bring heat or cold patches (ie. Thermacare) or pack a microwavable pack that can be used to provide moist heat, or put in the freezer for cold therapy. A bag of ice from the hotel ice machine can work as well. Do not apply for more than 10-15 minutes at a time.

8. RESTORING FUNCTION, IMPROVING LIVES DISCLAIMER: This material is presented here for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with any exercises, stop and consult your health care provider. SPSS MAKES NO WARRANTIES, EXPRESSED OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS. If you would like more information about Salem Pain & Spine Specialists, please call (503) 967-6771 or contact us online using the “Contact Us” section of our website at www.salempainandspine.org For More Information