Sun, sea and... a sore back?

From tiny aeroplane seats to saggy sun loungers and lumpy hotel pillows, holidays can be a pain in the neck. Amy Packer discovers how to stave off unwanted aches all summer long

Whether you’re going on an action-packed adventure or looking to rest and recuperate by the pool, escaping on holiday is what most of us live for.

But it’s not unusual for those with back problems to find that, rather than returning from holiday refreshed, they have aggravated existing aches.

“Long-haul flights and lounging on sun beds can trigger back and neck pain,” says Julie Jennings, occupational therapist for furniture company HSL.

So where are we going wrong?

Plane simple

Aeroplane ergonomics can be uncomfortable – think lack of legroom and squashed seats – so good posture is key.

“Where possible make sure you sit with your bottom to the back of the chair, your feet flat on the ground and your shoulders as relaxed as possible,” says Julie. “If you can’t reach the floor, place something under your feet to give you the stability you need to prevent you from slumping forwards.

“If you’re travelling through the night, or hoping to have a mid-flight snooze, neck pillows are a great investment, especially if you’re going long haul.

“They will give you added support and help alleviate any unwanted pains in your neck and back.

“And remember to drink plenty of water – dehydration contributes to muscle fatigue and tired muscles are more prone to aching and getting injured.”

Netflix and ill?

It can be tempting to help a journey fly by with a back-to-back movie marathon. But Julie says: “If you’re using a laptop or tablet, try to avoid putting the device on your knees – this low position will encourage you to hunch forwards with your head and shoulders.

“Instead, use the tray table to avoid sitting in a slouched position and raise it up further with some magazines if that’s possible.

“It should come as no surprise to learn that sitting in the same position for a long period of time will also contribute to aches and pains,” adds Julie.

“No matter how swift your flight is, I’d recommend getting up out of your seat as much as you can.

“Whilst it may be awkward to get past your fellow passengers to reach the aisle, you’ll significantly reduce your risk of musculoskeletal problems.

“While you’re seated, try doing some light stretches if you can.

“Straighten your arms out in front of you to release tension in your shoulders. And rotating your ankles and lifting your heels up and down several times will increase circulation too.”

Lounge lizard

“Sun loungers are notorious for providing poor back and head support, so a week in the sun can trigger lower back issues,” says Julie.

It’s a particular problem if you like to flop with a book.

“Reading or lying on your front on a sun bed will press your upper back into an extended position and almost squeezes the joints of the back together. Spending hours like this can cause the muscles and joints to tighten and become painful.

“Try to vary the position you’re lying in as much as you can. Shift every 20 minutes, so you lie on your side, your front and on your back with your legs straight and arms by your side. You generally want to avoid any unnatural positions for prolonged periods.”

Weekly workouts tend to fall by the wayside when on hols, but it is important to keep your body moving, particularly if you are someone with existing muscle and joint pain.

“Try to factor in a walk in the morning before it gets too hot, or even try something new, like water aerobics or yoga,” says Julie.

Just one more round

Propping up the bar is part of the holiday experience, but you may find yourself feeling more than the effects of those holiday cocktails.

“Stools are notoriously unsupportive and sitting on them for long periods can encourage the overstretching of your back, as your feet will be unable to touch the ground. This can cause slouching, which can place a huge strain on your muscles and soft tissues,” says Julie.

“If sitting at the bar is your favourite holiday pastime, distribute your body weight evenly on both hips, bend your knees at a right angle and try to avoid remaining in the same position for

more than 30 minutes.”

And so to bed…

It’s not unusual to become a little Goldilocks about your bed when you travel – too hard, too soft, too lumpy – but rightly so. “If your mattress is not providing you with the support you need, you may wake with morning back pain,” says Julie.

“You want a mattress that is not too hard, but not so soft that it sags like a hammock.”

Unfortunately, on holidays you get what you’re given, so Julie’s solution is about prevention rather than cure.

“Try a gentle walk before you turn in for the night. It may help to reduce waking with unwanted back pain.

“More than likely, you will have been sitting for a prolonged period during the day, which means that your pelvis will be pressed forward, so take a short walk to help stretch out the muscles and ligaments in the back, legs and buttocks before you lie down.

“Hotel pillows may also stop you getting a quality night’s rest,” she adds. While it’s tempting to stack up those fluffy hotel cushions, you should only sleep with one pillow, to avoid your head being positioned at an unnatural angle.

“If you find your neck is feeling tense or your shoulders are sore, it might be because your pillow is not supporting your head and neck correctly. If you’ve got room, why not pack a pillow protector or topper to add an extra layer of support? Or, ask for a replacement if you really cannot get the support you need.”

■■For more information about

HSL sofas, chairs and beds go to hslchairs.com

Reading while lying on your front is bad for joints in your spine