Always Ready. Always Safe. Learn More About Our Health and Safety Protocols.corona close
Skip to main content
Back to all

Don’t Let Your Summer Road Trip Turn into a Pain in the Back

June 8, 2018 | Tips & Trends
Share
Tweet
Share

Man driving in car

Before you take off for a summer road trip, be prepared with these tips to help keep your back pain at bay.  We’ve mapped out a pain prevention plan that fits any road trip you’re arranging, from I-95 to Route 66:

Protect while you Pack
Back pain can begin with packing the car.  When loading heavy luggage in your vehicle be sure to use your legs, not back when lifting.  Tighten your core as well during the packing process to further protect your back muscles.

Keep on Rollin’
Rock from side to side in your seat, rolling from your left butt cheek to your right, then back.  Repeat this move about a dozen times every 20 minutes or so.  This keeps the fluid in your spinal disks moving—which prevents stiffness.

Try Steppin’ Out
Don’t rest at the rest stops—get out and walk around.  A walk break every hour or so gives muscles the blood rush they need to fight stiffness.  For maximum revving in minimum time, try a 10-minute walk while moving your arms in a wide front-to-back arc.  These slightly exaggerated movements will open your gait and increase circulation which can suffer when sitting for long periods of time.

Put Stress in Reverse
Stress on the upper body can cause it to slump forward, so be mindful of that and keep your body as upright as possible.  Try this back, neck and shoulder stretch whenever you exit the car:  Place your hands gently on the back of your head so your elbows are about even with your ears, then pull your elbows backward as far as you can.  Next, clasp your hands loosely at the small of your back (as if you’re handcuffed), then roll your shoulders back as you extend your arms out and up behind you.

Don’t Shoulder the Burden
A couple of hours in the car can cause your spine to curve out of its natural “S” shape into a “C” that causes upper back muscles to cramp.  Prevent this by using your car’s lumbar support feature or placing a small pillow behind your lower back.  To help restore normal posture, shift forward slightly in the seat, then stick your chest out and move your elbows back and down as if you’re trying to put them in your back pockets.  You’ll help fight that C-curve, and you should feel relief between your shoulder blades.

H2O on the Go
It can be tempting to cut back on water consumption to minimize the amount of restroom stops needed, but dehydration does more harm than good.  Staying hydrated while traveling will help to keep your spine and joints lubricated and flexible for increased comfort.

If you would like additional information regarding back pain and how to avoid it on the road and off, please call toll-free 888-644-7747 or click here locate a Phoenix  facility nearest you.

The entire Phoenix Physical Therapy Team is committed to providing our patients with quality physical therapy, occupational therapy and speech therapy in a safe and healthy clinic environment. We continue to follow the guidance provided by the CDC, WHO and public health officials to update you as new information becomes available. Let’s work together to keep each other safe and healthy.

The safety of our patients, communities and team members remains our top priority. We know you have a choice in your care providers and appreciate your commitment to Phoenix and our qualified clinicians.

Here are the actions we have taken to keep our patients, communities and team healthy & safe:

  • Flexible scheduling allows for social distancing
  • Regular cleaning and sanitation of all clinic surfaces
  • Facemasks must be worn by all Phoenix staff and are recommended for all patients
  • Screening questionnaire and temperature checks prior to entering clinics
  • 6 feet of social distancing throughout the clinics

Keeping Our Clinics Safe

Here are some tips on how we can keep each other safe:

  • Handwashing is your best self-defense against the spread of germs. When soap and water are not available and hands are not visibly dirty, use at least a 60% alcohol-based hand sanitizer.
  • Please stay home if you are not feeling well, especially if you have a fever, are coughing or sneezing, or are experiencing shortness of breath. If a patient shows up with symptoms, the clinic team will work with them to reschedule.
  • Be vigilant. If you have traveled to any of the countries where there are outbreaks of the virus, please follow guidance from the CDC website and our Travel Guidelines.

Here are actions we are taking to keep our clinics clean and safe:

  • Equipment will be wiped down after EVERY use with antibacterial wipes/sprays
  • All surfaces that patients or staff may touch including door handles, countertops, seating, pens at sign-in, bathroom and all other common areas will be disinfected regularly
  • Treatment tables will be 6 feet apart
  • Team members will wash their hands often with soap and water for at least 20 seconds, particularly after going to the bathroom, before eating, and after blowing their nose, coughing or sneezin
  • Clinics will have hand sanitizer available at the front desk and in the treatment areas
  • Any Phoenix team members who are ill will be asked to stay home
  • We will maintain social distancing between patients in the clinic
  • Caregivers that are bringing a patient to the clinic should wait in their car or come back when the appointment has ended unless necessary (i.e. minor requiring a guardian or for assistance needs)
  • When possible, we will treat patients in private rooms to increase social distancing
  • Any patients that have underlying health issues (i.e. diabetes, respiratory problems, etc.) will be given the option to be seen during special clinic hours or can opt to be treated in a private room away from other clinicians and patients
  • All patients should be self-screening before entering the clinic. Our PCCs will perform a secondary screening during the check-in process and before patients enter the clinic including a screening questionnaire and temperature check.
×