Tips for ergonomic posture on long trips

After a stressful journey by car, train or plane, the heavy luggage at the destination must first be maneuvered into the hotel room, and then the equipment of the accommodation leaves much to be desired in terms of ergonomic seating and sleeping furniture. But back health does not have to be neglected when traveling. "People who are particularly prone to back problems can already set the course for back-friendly travel when planning a trip," says AGR Managing Director Detlef Detjen.

Arrive relaxed

It is essential to choose the right luggage so that your back is not unnecessarily strained right from the start. This is because heavy suitcases in particular can cause strain on the back. "We therefore recommend paying attention to light luggage and, if necessary, resorting to a trolley. Instead of packing a heavy suitcase, it makes much more sense to distribute the weight over several bags," says Detjen. By means of backpacks, heavy items can be carried well and close to the body, which prevents one-sided stress.

Those who travel by car benefit from car seats that provide sufficient support for the back and thus prevent tension and pain. AGR-certified car seats feature lumbar support and versatile seat and backrest adjustments. Detjen: "In principle, however, every seat can be optimized in terms of seat height and angle to reduce the strain on the back.

"For longer trips, a neck support pillow in your luggage is also helpful. Especially when taking a nap in a seated position during a flight or train ride, tension is pre-programmed if the neck is not supported. To prevent the discomfort, the pillow should therefore have a sufficient support effect and keep the neck in a natural position.

Move actively during the day and lie ergonomically at night

When choosing a hotel, it is advisable to pay attention to ergonomic room furnishings, because back-friendly bed systems are still in short supply in many hotels. However, service-oriented establishments offer their guests a useful extra in terms of back health.

Resting at night is especially important if you've spent the day actively moving around a lot - and that's especially good for your back. After all, nothing creates a better breeding ground for back pain than remaining seated or lying down for long periods of time with little movement. Who sets on its vacation plan from a mixture from activity and relaxation, creates thereby an important condition for pain-free vacations and provides to its body and spirit recovery from the everyday life. Light activities such as swimming, hiking, yoga, and cycling, for example, in combination with relaxation, sauna visits, and massages contribute to a holistic recovery and help relieve the back of stress and tension.

"What's true in everyday life is also true on vacation: a mix of exercise and relaxation is the key to a healthy back," Detjen explains. Sometimes, however, a day with a book on the beach is just the thing to recharge the battery. For this case, the Aktion Gesunder Rücken e. V. offers on its website www.agr-ev.de numerous exercises to give your back a little pleasure in the morning and evening, even on vacation.

Checklist for back-friendly travel planning 

Before the trip:

• Plan your trip in advance and look for accommodations with back-friendly beds and seating.
• Pack light and use suitcases with wheels and an extendable handle to avoid carrying heavy luggage.
• Create a packing list to ensure you take only the necessary items and avoid unnecessary strain on your back.

During the trip:

• Avoid long periods of sitting or standing. Schedule regular breaks and walks to loosen your muscles and joints.
• Avoid heavy lifting or carrying of luggage. Use luggage carts when available.
• Use ergonomic seat cushions and neck support pillows if you have to spend long periods of time sitting to reduce pressure on your back.
• If you drive, make sure the seat is adjusted properly and take regular breaks to stretch and move around.
• While on vacation, rely on a mix of activity and relaxation to keep your body moving.

Press release: Healthy Back Campaign