Back Pain Tips for Commuters

What Back Pain tips would you recommend?

Are you one of the people that experience high levels of stress and anxiety from your travels every day? Most people would say no and grin and bear. The average person is going to tell you that they are fine and they would know if they are stressed from their commute.

But every single person travelling more than 30 minutes every day experienced high levels of stress and anxiety. Is it any wonder then why we have such high rates on neck and lower back pain?

Now let me set the straight, stress isn’t all bad. We can be stressed and end up making smarter choices, stop procrastinating and get things done. It’s when we have our foot on the gas pedal all the time it becomes a problem.

I just finished up some research for this post and I learned just how easy the human mind and central nervous system stress response can be turned on into overdrive.

The Office of National Statistics in UK had found in a study conducted a few years back that people commuting for more than 30 minutes a day experienced high levels of anxiety and stress than those who travelled for a shorter time everyday.

Commuting leads to various health issues including an increase in cholesterol and blood sugar levels, depression, cardiovascular problems as well as back pain. The main reason is that people are mostly inactive while commuting. The muscles of the body and joints become stiff and the posture changes to that of defense.

Researcher Erik Hansson has said:

"Generally car and public transport users suffered more everyday stress, poorer sleep quality, exhaustion and, on a seven point scale, felt that they struggled with their health compared to the active commuters."

Symptoms Of Back Pain And Neck Pain

• Stiffness in the neck
• Numbness in the legs
• Pain in the middle of the back
• Tingling sensation in the feet
• Fatigue and weakness in the limbs

Causes Of Neck And Back Pain

• Overcrowded trains and buses
• Wrong posture while sitting or standing in the transport facility
• Lack of physical activity
• Sitting for a long time in one place
• Uncomfortable seats

Solutions For Right Posture While Commuting

Though the body does not show immediate results of commuting, the after effects of travelling for countless hours manifest themselves gradually. Here are a few exercises which can be tried while commuting in order to keep back and neck pain as well as other health issues at bay while maintaining a good posture.

1. Rolling Shoulders

This exercise can be easily done in the sitting position. You just need to roll your shoulders in the clockwise direction and then anti clockwise to loosen the stiff muscles of the upper back.

2. Handrail Stretching

Holding onto a handrail inside the public transit and doing a pec stretch can strengthen hand muscles. You can also catch the handrail with both hands and stretch the mid back in a cat stretch.

3. Getting down two stops earlier

If you do not get enough time to walk throughout the day, you can incorporate it into your schedule by getting down from the transit or bus two stops earlier or parking your car at some distance from your destination. By covering the remaining distance through walking, you can improve cardiovascular health and prevent wrong postures from becoming a habit.

4. Calf Raises

Another use of the handrail is to hold onto it and lift your leg for a short while. Repeating this exercise with both legs alternately can keep the body flexible and active your muscles around your bum that support you.

5. Raising hands

You can raise your hands towards the ceiling of the car or bus while it is not moving. You need to stretch the hands as high as possible and hold the position for at least 110 seconds. After lowering the hands, this exercise can be repeated upto 10 times.

6. Steer stretch

The steering wheel of the car can act as resistance. You need to hold the steering wheel with both hands. The hands should pull the steering wheel sideways from both sides. This pulling out motion should be repeated as many times as possible to put pressure on the hand muscles. Another method is to push the hands inwards as if trying to crush the wheel. This exercise can be repeated at every stoplight.

7. Side Twists

You just need to tighten your abdominal muscles and twist the body slightly towards the right and then towards the left slowly. This can be done while sitting. It strengthens the core muscles.

8. Neck stretch

A simple way to relieve stiffness in the neck is to bend the head sideways till the ear touches the shoulder. After holding the position for 10 seconds, the head should be bent on the other side to cause stretching of the neck. This can release the tension in the neck area and provide relief from pain.

Treatment at Life Balance Chiropractic for Lower Back pain and Neck pain

Apart from these easy exercises, when was the last time you visited your Local Poole & Bournemouth Chiropractor? If the answer is never then you can know that a visit to a Chiropractor for treatment of neck pain and back pain is super effective. At Life Balance Chiropractic, our Chiropractors check the alignment of the spine and Treatment involves manual painless adjustments of the joints by applying a specific force to restore motion to areas of the spine that lack motion. This restores the function of the muscles and improves mobility. Get back to the things you love.

Don't forget to check out Dr Josh's expert advice in getting your life back pain free! 

Case Study

A 32-year old man who used to travel for two hours in a car to his office everyday and while returning spent three hours commuting, developed severe lower back pain because of lack of lumbar support and wrong sitting posture. He was given Chiropractic care for 6 weeks. Gradually his sore muscles regained strength and he received relief from back pain. He was recommended some stretch out exercises to be done while commuting to avoid recurrence of his back pain and realizes that he isn’t able to change his work stresses so chooses to maintain those changes with maintenance.

Jen’s Story

I am a 29 year old violinist and teacher, commuting to work using a bike everyday. Few months back I had terrible pain in the middle and lower back area because of prolonged travelling. I was recommended to visit Life Balance Chiropractic. I got immense help from the Chiropractors. The back pain which was unbearable at one point gradually vanished with the treatment plan that I received. I was told what the problem was, what was causing it, that they could help and how long and how much it would be. Everything was very transparent and I could appreciate that. I regained my life and now able to do what I love with mobility and flexibility because of Life Balance Chiropractic.

Final Thoughts

Your life is an unfinished sculpture and the artist, you just have to find the tools to bring out that masterpiece. It will take training and the right relationships to bring out the best in you. Commuting is not completely unavoidable which is why it is important to maintain a good posture, keep active and mobile. 

P.S. If you’re experiencing stiffness in your back which restricts your ability to move without pain, click here to download my free back pain tips guide which includes actionable tips I give to our clients at Life Balance Chiropractic Click below to get your free copy: 

P.S If you are considering seeing a chiropractor then make sure you don't make these 7 mistakes when choosing one.  Click below to get your free copy: 

References

Self Care for Neck & Back Pain

8 Ways to Exercise While You Commute