"The moment I arrived at my parents' house, I couldn't straighten my back..." The secret to "sitting" to prevent lower back pain and swelling during the holiday homecoming rush in cars and on Shinkansen trains
Hello everyone. This is Nao from "Hogushiya Gokuraku" in Nishinokyo, Nara.
Christmas has passed, and the city is finally in full "year-end mode." I imagine many of you are departing today for your hometowns or for year-end and New Year trips.
While it's exciting, one thing that is unavoidable during this time is... yes, "heavy traffic"and"crowded Shinkansen trains."
Every year, at the beginning of the new year, we have customers rushing into our clinic screaming about things like this.
"I was stuck in traffic and driving for 5 hours, and when I got out of the car, my lower back was locked up and I couldn't move." "I was sitting on the Shinkansen for so long that my legs became swollen and stiff, and it hurts so much I can't even put on my shoes."
Long-distance travel may look like you're just sitting, but it actually puts a load on your body equivalent to "intense sports."
This time, please take these "professional tips for protecting your lower back" as a charm to help you spend your travel time comfortably and arrive at your destination with a smile.
Why does my lower back hurt when I'm in a vehicle?
"I sit all day for desk work, but I feel like the car is more tiring." That feeling is absolutely correct. Vehicles have unique damage factors.
1. The stress of the invisible enemy: "vibration"
While you are in a car or train, your body is constantly shaking. Unconsciously, we continue to use our back and lower back muscles to maintain balance so that our posture doesn't collapse due to this vibration. In other words, even though you are sitting,your muscles are in a state of constant strength training. Since this continues for several hours, it's only natural that you get tired.
2. The "devilish hunched" posture
Car seats and Shinkansen seats are often designed so that when you sit deep, your hips sink and your knees rise. In this posture, your pelvis tilts backward, and your lower back becomes a hunched "C-shape." This is a dangerous posture that puts the most pressure on the intervertebral discs of the lower back. If this posture continues in a narrow space with no escape, your lower back will scream.
3. "Sludgy blood" due to dehydration
During travel when it's hard to take bathroom breaks, you tend to avoid drinking water. Dry cabin air + dehydration + lack of movement. When these three things come together, blood flow stagnates, and you become a candidate for what is known as "Economy Class Syndrome." Swelling and heaviness in the legs are danger signals that your blood circulation is poor.
The "3 things" you should do while traveling
Here are some techniques you can do even in a narrow seat to protect your lower back and legs.
1. Place a "towel" behind your lower back (most important!)
This is the most effective method. Try placing a rolled-up bath towel or a down jacket you've taken off in thegap between your lower back and the seat (around your belt line). Just by doing this, your pelvis, which had been sinking, will stand up, and the S-curve of your spine will be maintained. Even without an expensive cushion, a single towel you have on hand can quickly turn your seat into one that is "free from lower back pain."
2. "Ankle pump" once an hour
When stuck in traffic or unable to move in your seat, flap your ankles.
Raise your toes ⇄ Raise your heels Just repeating this 20 times activates the calf pump function, returning stagnant blood to the heart. This is the best way to prevent swelling.
3. At service areas, focus on your 'hip joints' rather than 'stretching your back'
When you get out of the car for a break, you might feel like stretching your back, but first, please stretch the **front of your hip joints (the base of your legs)**. In a position like an Achilles tendon stretch, firmly stretch the base of your back leg. The muscles that were cramped from sitting will be released, and the burden on your lower back will be significantly reduced.
Advice from 'Hogushiya Gokuraku'
If you feel 'Oh, my back might be in trouble...' after arriving at your destination:
Take a bath immediately Don't just take a shower; use the buoyancy of the bathtub to relax your muscles.
Do not force a massage Muscles are prone to inflammation immediately after travel. Having family members step on your back or massaging it strongly is a no-go. Gently stroke it and rest.
At our clinic, we also perform maintenance for bodies strained by homecoming fatigue and the return rush. By correcting pelvic misalignment and loosening deep muscles stiffened by vibrations, we support you in starting work smoothly after the holidays.
Q&A | Questions about physical discomfort during travel
Q. Is it more comfortable to recline the seat while driving?
A. Actually, it's the opposite. If you recline too much, you have to lift your neck and back to grip the steering wheel, which puts intense strain on your neck and shoulders. An angle of about **'100 to 110 degrees'**, where your back is slightly straight, is actually less tiring in the end.
Q. Should I apply a compress before getting on?
A. It's fine as a preventative measure. Many people find it more comfortable to apply it to their lower back or shoulders before boarding rather than after the pain starts, as it helps maintain blood flow to some extent. If you are unsure between a warm or cold compress, I recommend a warming type (or a heat pack if you are prone to rashes) to avoid getting cold during this season.
Q. Is it true that taking motion sickness medicine is also good for lower back pain?
A. There is some truth to that. Since motion sickness medicine has the effect of suppressing autonomic nervous system excitement, it can sometimes help by releasing unnecessary tension in the body. However, this is not its intended use, so we do not recommend taking it solely for lower back pain prevention. Please use it strictly as a 'motion sickness countermeasure'.
Summary
A long-awaited visit to your parents' house, a fun trip. Travel is a 'means' to that end, but it would be counterproductive to hurt your body in the process.
'A towel for your lower back', 'frequent ankle flapping', and 'stretching your hip joints at every break'.
Please remember these three things, drive safely, and enjoy a comfortable trip. We hope you all have a wonderful New Year from Nara!
Next Episode Preview New Year's Holiday Special: "The Risks of Kotatsu and Sleeping Through the New Year" | A warning on floor sitting and lounging postures to avoid hurting your body during the holidays. Next time, it's finally New Year's Eve. The "lounging in a kotatsu" and "sleeping through the New Year" we tend to do during the holidays. Actually, this is the worst thing for your lower back!? We will share how to spend your time so you don't have any regrets after the break.
About Hogushiya Gokuraku
At "Hogushiya Gokuraku" in Nishinokyo, Nara City, we provide chiropractic care by judo therapists. We will thoroughly care for your lower back pain and swelling caused by long hours of driving or traveling, as well as fatigue recovery during the year-end and New Year holidays.
Official Website: https://hogushiya-gokuraku.com/