Back Safe Summer Holidays Following Advice From Our Ealing Chiropractor

back care advice from our Ealing chiropractorSummer is the perfect time of year to go on holiday in the UK. Although the weather can be variable, there are plenty of beautiful and exciting locations to visit. From glorious National Parks, beautiful towns and villages, to the stunning beaches around the UK’s  coastline, there is something for everyone.

However, it’s important to be aware that there are some potential risks associated with going on holiday, particularly if you are already suffering from back pain. Holidays take us out of our normal routines, which increases the risk of injury or a flare up of a pre-existing condition.

As a busy chiropractic clinic in Ealing, we see many patients returning from holiday with back problems. In this post, our Ealing chiropractor shares some simple tips which will make your next holiday ‘back safe’.


Staying Safe While On Holidays

#1 – Make Your Car Ergonomic

Often the back problems we see at our chiropractic clinic are caused by spending many hours in a car. If you are going to be driving a lot during your holiday, adjust your driving position to make it more ergonomic. Here are a few tips:

  • Set the back of your seat so it is slightly backwards. This will make it feel more natural and help you position your arms in a comfortable and relaxed way
  • Adjust the height of the seat so you can see over the bonnet without leaning in any direction
  • Adjust the steering wheel so your hands fall on it naturally with your elbows slightly bent. If your steering wheel is too far away from your body, it can cause muscular tension in your upper back and shoulders.
  • If your seat has it, tweak your lumbar support. If not, consider getting a thin cushion to support your lower back during long journeys
  • Adjust your mirrors so you can view them without twist your neck or upper back
  • Place your seatbelt so it rests across your shoulder

Regardless of how ergonomic your vehicle setup is, it’s always important to take regular breaks. Make an effort to get out of the car every hour to have a stretch and walk around.


#2 – Wear The Right Footwear

Going on holidays can often involve a lot of walking and a lot of standing around. This can be difficult if you normally have a fairly sedentary lifestyle. Make the adjustment easier on your back by getting a pair of comfortable shoes with good arch support.


#3 – Pack Well

Lifting heavy suitcases is another common cause of the back injuries we see at our Ealing chiropractic clinic. Avoid this common issue by only packing the items you really need on your trip. You can also take more suitcases to spread the weight of your possessions more evenly.

It can also be a good idea to use wheeled cases instead of bags you constantly need to lift. If you do choose to use a wheeled case, push the case instead of pulling it around as this is better for your back.


#4 – Look For A Good Mattress

If you will be staying in hotels or self accommodation, read reviews to learn how good their mattresses are. You can also ask hotels to give you a room with a firm mattress. This is advisable because it is easier to make a firm mattress soft than it is to make a soft mattress firmer. You can simply ask for an extra duvet to throw across the mattress if it is too hard.


#5 – Keep Exercising

Many people treat their holidays as a time to overindulge on food and alcohol. Unfortunately, this can impact their normal exercise routine, leading to back problems. Avoid this issue by continuing to exercise during your holiday. Look for opportunities to work out while traveling, like walking, swimming, and cycling.   


#6 – Watch Your Posture When Lying Around

If you have planned your summer holiday to involve a lot of relaxing by a pool or beach, you may find it not so relaxing on your back without taking a few precautions. When laying on a deck chair or lounge, make an effort to remain mindful of your posture. Avoid laying on your stomach or side for long periods, as it can be tough on your back. If you are reading a book, place it so you are not forced to lean your neck or twist your back to read it. Use towels to support your spine if you are sitting in a chair that isn’t ergonomic.


Our chiropractors at The Spine & Joint Centre in Ealing wish you a very happy and safe summer holiday where ever you plan to spend it. Follow the advice in this post to make it a back safe holiday.



The Spine and Joint CentreFrom the Team at The Spine and Joint Centre

Experienced Ealing and Harrow Chiropractors that care for You
Serving the local communities of North West London
Including Ealing, Harrow, Wembley and Sudbury

Yasser Ranjha
Thank you Spine and Joint Centre! Very professional service. The reception staff are very welcoming and friendly. Rishi is fantastic and helped resolve my lower back issues. I would highly recommend.
Yasser Ranjha
Nita Unadkat
Excellent treatment by Dr R Loatey. I had such a bad shoulder pain for the last 9 months or so and nothing was helping! Having had quite a few sessions at the centre has helped me tremendously thank you so much 🙏
Nita Unadkat
Rishi and the team are really professional and have helped improve my mobility. The front desk are always helpful and engaging and the therapist (Rishi) is personable and truly knows what to do to get you healing. I am continuing to see them for follow up treatment and to monitor my progress. The clinic is hygenic, bright and well situated. Thanks again to the team at this clinic for helping me on my journey to better mobility!
Piero Mannino
I was in pain,now I'm flying!
Piero Mannino
Love the adjustments from Dr Lucy Hogan and outcome is great. If anybody looking for chiropractic treatments then look further. This is the one.
Antonio Toma
I recently visited the Spine and Joint Centre for my lower back pain where I was treated by Dr Hogan. After just a few visits, I could feel gradual alleviation in my back pain and I am now pain-free. I highly recommend the Spine and Joint Centre to anyone dealing with lower back pain.
Antonio Toma
Dilz Vekaria
I started back in 2021 and have been seeing Dr Rishi who has solved all my problems and made me better than I was. It’s always nice seeing the staff and having a chat as they are very welcoming too. I would highly recommend if a chiropractor is needed.
Dilz Vekaria
Anthony Clarke
I recently injured my back, and had difficulty standing straight. When i called they made an appointment, they made one for me the next day. After a few sessions with Dr Rishi i was able to stand up straight without the use of a walking stick. If you have back and mobility issues i would reccomend this clinic if you are in the area.
Anthony Clarke
Shivam Anand
I had a major groin injury that was causing me a lot of discomfort. After a few sessions with Rishi I felt an immediate improvement and his treatment made a massive difference, I would like to thank him and his team for all there efforts
Shivam Anand
I can’t thank Dr Rishi enough for treating my elderly mother who was in agony with neck nerve pain radiating down her arm. After being disheartened by GP’s, I am so grateful for everyone who has left a google review and recommended the spine and joint centre and Dr Rishi. After the first treatment, my mother felt relief and had hope that she will be relieved of the pain. It has also been a great comfort for my mother because Dr Rishi speaks Punjabi and can speak to her directly without me having to translate for her. We will continue to see Dr Rishi for routine chiropractic care and I do not hesitate to recommend the Spine and Joint Centre for anyone looking for great patient care. The full team and receptionists are exceptional and customer service is professional, helpful with a patient-centred approach.