How to reduce neck and back pain when traveling by train or plane

Long trips on holidays and New Year bring joy in relaxation, but neck, shoulder and waist pain due to sitting for long periods of time on transport is an obsession of many people.

According to Doctor.CK2 Huynh Tan Vu, Ho Chi Minh City University of Medicine and Pharmacy Hospital – Facility 3, the human body’s structure is suitable for movement instead of sitting in one place for long periods of time. Sitting for long periods of time causes stiff joints and poor blood circulation, causing blood stasis in the lower limbs, leading to swelling of the calves and feet.

Why does traveling by train cause spinal pain?

There are many factors that negatively impact the spine during the journey:

• Seat design: Vehicle seats often prioritize quantity and safety over comfort. C-shaped chairs lack lumbar support, pushing the head and neck forward, disrupting the natural S-shaped curve of the spine.

• Limited space: Tight seating reduces the ability to change positions, increasing the load on the lumbar spine.

• Wrong posture: Falling asleep with head bowed or tilted to the side; Sitting on a chair that is too soft and does not provide good support.

• Muscle cramps: Sitting for a long time causes the muscle groups of the back of the thighs, pelvis, buttocks and lower back to shorten, leading to muscle tension when standing up.

Pain relief solution before, during and after your trip

To protect the spine, Dr. Vu suggests a phased health care roadmap:

Prepare before the trip

• Control your medical condition: If you have a pre-existing musculoskeletal condition, see your doctor for stabilization treatment before departure.

• Lightweight luggage: Avoid carrying too heavy items that can cause sudden injury. Prefer suitcases with wheels or ask for help from station/airport staff.

• Exercise: Maintain an exercise routine a few weeks before your trip to help keep your back muscles flexible and limit spasms when sitting for long periods of time.

• Medicine backup: Prepare common pain relievers (such as acetaminophen or ibuprofen) as advised by your doctor.

While on the move

• Change your position: Prioritize choosing a seat close to the aisle so you can easily stand up, walk or stretch without disturbing the person next to you.

• Recline the chair properly: Sitting upright at 90 degrees puts a lot of pressure on the discs. Slightly reclining the chair helps the body weight to rest on the backrest, reducing the load on the spine.

• Use supporting accessories:

  • C-shaped neck pillow: Helps keep the head in a natural resting position, preventing neck bending while sleeping.

  • Back pillow: Place a small pillow (or rolled up jacket) in the concave area of ​​the waist to maintain the physiological curve.

• Foot position: Keep your knees perpendicular to your hips. If your feet don’t touch the floor, add a blanket or pillow under your feet to reduce stress on your lower back.

Recover after the trip

If the pain still appears after the end of the journey, you can apply the following measures:

• Warm compress: Helps relax muscles and increase blood circulation in the painful area.

• Acupressure massage: This is the most effective way to soften tense muscles, reduce stress and improve sleep after a long trip.

• Proper rest: Do not schedule a tour that is too tight as soon as you get off the bus. Take time to sleep so your body can regenerate energy.

If your neck and back pain persists and shows no signs of improvement after applying rest measures, you should see a bone and joint specialist for appropriate treatment solutions.