18 Ways To Relieve Severe Neck And Shoulder Pain While Traveling

Traveling can be a lot of fun, but it can also come with some inconvenient pains and aches, so consider these 18 Ways To Relieve Severe Neck And Shoulder Pain While Traveling. 

18 Ways To Relieve Severe Neck And Shoulder Pain While Traveling

Neck and shoulder pain is particularly common amongst travelers because of the amount of time spent sitting in cramped spaces or dealing with unfamiliar sleeping positions. Fortunately, there are steps that you can take to alleviate your neck and shoulder pain while on the go.

Here Are 18 Ways To Relieve Severe Neck And Shoulder Pain While Traveling

1. Invest in a supportive pillow to prevent neck and shoulder pain

Proper head and neck support are essential when sleeping away from home; instead of using the pillows provided by hotels or Airbnb, purchase a comfortable travel pillow that will provide proper spinal alignment and reduce stress on your neck and shoulders.

2. Stretch regularly to alleviate neck and shoulder pain

When sitting for long periods of time during flights or car rides, take breaks to get up and move around or perform simple stretching exercises like side bends or shoulder rolls to release tension from your muscles.

3. Massage the area

If you have access to a massage therapist on the road, scheduling an appointment can help loosen tight muscles and relieve tension in your neck and shoulders. Additionally, using foam rollers or self-massage tools are great ways to gently massage away knots yourself.

4. Adjust your posture often to prevent neck and shoulder pain

Poor posture is one of the leading causes of neck and shoulder pain; make sure you adjust yours frequently while traveling by sitting up straight instead of slouching and taking breaks as needed to stretch and move your body.

5. Take frequent breaks

When sitting in the same position for extended periods of time, make sure to take regular breaks. Move around and stretch your neck and shoulders every 30 minutes or so to help prevent muscle strain.

6. Stay hydrated

Dehydration can worsen tension-related pain, so it’s important to stay hydrated while on the road. Try drinking at least eight glasses of water a day and reach for water instead of sugary drinks when possible.

7. Use proper lifting techniques

Unless you are carrying something lightweight, make sure to use the proper lifting technique to protect your neck and shoulders from strain. This means using both hands and avoiding twisting motions when lifting bags or other items.

8. Exercise regularly

Regular exercise is always beneficial for relieving neck and shoulder pain, even if it is done in short bouts. Try doing simple stretches or yoga poses during your travels to keep the blood flowing and reduce tension. In addition, swimming is a great way to gently exercise neck and shoulder muscles without putting too much strain on them.

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9. Get enough sleep

Allow yourself ample time for restful  sleep on long trips, as it will help reduce inflammation in your neck and shoulder area. If possible, try to get some shut-eye at each of your stops so that you don't become overly fatigued during travel days.

10. Eat healthy foods

Make sure to pack healthy snacks and meals for your travels. Eating a well-balanced diet will help to reduce neck and shoulder pain, as unhealthy foods can contribute to inflammation. In addition, it’s also important to get enough protein, as this will help to build strong muscles that are resistant to pain.

11. Try applying heat

Applying heat to the affected area can help to relieve tension and reduce pain. Consider using a hot water bottle or electric heating pad, if possible, or even just taking a warm bath before bedtime.

12. Avoid stress

Stress causes muscles to tense up, leading to neck and shoulder pain, so try to relax when possible while on the go. Listen to calming music, take deep breaths, or engage in activities that help you de-stress. In addition, other activities that can help you de-stress are yoga, meditation, or reading.

13. Acupuncture

If you are looking for something more permanent, consider acupuncture. This ancient Chinese practice can help reduce pain and tension in the neck and shoulders while promoting long-term recovery. Acupuncture is not always easy to find while traveling, but if you do happen to come across a practitioner, it may be worth considering.

14. Try hemp products

Hemp oil and other hemp-based products from The Standard are becoming increasingly popular for relieving pain and reducing inflammation. Look into using a topical ointment or ingestible CBD oil to help reduce neck and shoulder pain while traveling.

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15. Reduce caffeine intake

Caffeine is known to cause jitters and increased anxiety which eventually leads to neck and shoulder tightness and pain. Cut down on coffee, tea, or any other caffeinated drinks while you’re on the road, if possible.

16. Try aromatherapy

Aromatherapy oils and candles are great tools for relieving stress and calming muscle tension, as they contain relaxing properties. Be sure to find one with a scent that you enjoy so that it is more pleasant to use while traveling. 

In addition, essential oils such as lavender, peppermint, or eucalyptus have analgesic properties that can help reduce tension in the neck and shoulders. Mix a few drops with some carrier oil like coconut or almond oil and massage into the affected area for relief from pain. 

17. Take magnesium supplements

Magnesium deficiency can lead to muscle cramping, which can amplify the pain in your neck and shoulders. Taking magnesium supplements can help ensure that your body has enough of this essential mineral for optimal functioning. In addition, make sure to include magnesium-rich foods in your diet.

18. Consider chiropractic treatments

If you are still feeling discomfort after taking the above steps, it may be worth considering a visit to a chiropractor. They can assess whether there is an underlying cause of your pain and use specific techniques to realign your neck and shoulders.

With these tips, you can travel in comfort, even with severe neck and shoulder pain. Make sure to prioritize your health by giving yourself enough rest, taking breaks from long journeys, and engaging in self-care activities like stretching or massage. Being prepared with the right tools and mindset will ensure that you have an enjoyable journey free of discomfort or pain.