A holiday is meant to be relaxing. Yet physical complaints can sometimes start or suddenly worsen while you are away. A long car journey, an uncomfortable hotel bed, heavy luggage, a different sleeping position or more activity than usual can all trigger pain in the back, neck or joints.
Sometimes familiar symptoms temporarily flare up. In other cases, the back suddenly “locks”, pain develops after an awkward movement, or an injury occurs while walking, exercising or swimming.
What can you safely do yourself? When is it reasonable to wait and see, and when should you seek medical help? In this blog, we explain how to deal responsibly with back pain, acute low back pain and other injuries while on holiday.
Your daily routine is usually very different while travelling. That may be enjoyable, but your body still has to adapt.
Common triggers include:
There is often no single cause. Symptoms are usually linked to a combination of increased load, fatigue, altered posture and reduced recovery.
Acute low back pain is sometimes described as the back suddenly “going into spasm” or “locking up”. Moving, turning over, bending or standing up can become very painful.
The pain may begin after an awkward movement, but it can also start without an obvious cause. Although it may feel severe, this does not automatically mean that serious damage has occurred.
In most cases, it is better to continue moving gently within your limits. Prolonged bed rest is generally unhelpful and may slow recovery.
Severe pain can be frightening. You may worry that a vertebra has moved out of place or that movement will cause further damage. With ordinary acute back pain, that is usually not the case.
Take a moment to breathe calmly and find a position in which the symptoms ease slightly. Allow your body some time to settle.
Complete rest is usually not the best solution. Try to walk short distances regularly and change position frequently.
Movement may feel uncomfortable, but temporarily avoid movements that clearly and persistently aggravate the pain. Do not force anything or repeatedly push through severe pain.
A useful approach is to:
A short walk is usually more helpful than staying in bed for hours.
There is no single ideal position that works for everyone. Choose the position in which your body feels most relaxed.
When lying down, it may help to:
Resting briefly may help, but avoid remaining in bed all day. Prolonged inactivity can increase stiffness and make it harder to get moving again.
A warm shower, hot-water bottle or heat pad may help tense muscles relax. Heat is not essential, but many people find that it provides temporary relief.
Do not make it excessively hot and do not place a hot-water bottle or heat pad directly against the skin. Avoid heat over an area that is significantly swollen, red or unusually warm after an injury.
Sitting for long periods may aggravate lower back pain, particularly during long car journeys or flights.
Try to:
Do not wait until your back has become completely stiff before taking a break.
Heavy luggage may continue to aggravate your symptoms. Ask someone else for help if lifting clearly increases the pain.
When you do need to lift something:
A suitcase with good wheels is usually more practical than carrying a heavy bag on one shoulder.
When the back or neck feels stiff, it can be tempting to twist forcefully or ask someone else to pull or “crack” it. This is not advisable.
Without a proper assessment, it is unclear which structures are irritated and which movements are suitable. Manipulation without professional evaluation should be avoided, especially after a fall or accident, or when pain is accompanied by radiating symptoms, altered sensation or weakness.
If you injure a muscle or joint while walking, exercising or swimming, first stop the activity that caused the symptoms.
Then consider:
With a mild strain or overuse injury, it may be sufficient to modify the activity temporarily and build up gradually afterwards. Complete inactivity is often unnecessary, but continuing an activity that repeatedly increases the pain is equally unhelpful.
Cooling may feel pleasant for a short period after a recent injury or if there is swelling. Always wrap ice or a cold pack in a towel and do not apply it directly to the skin. Cooling may reduce discomfort, but it is not a substitute for medical assessment if you cannot put weight on the joint or if a fracture or serious tissue injury is possible.
Pain relief may sometimes help you move and sleep more comfortably. However, which medication is suitable depends on your health, other medicines, allergies and conditions affecting the stomach, kidneys, liver or heart.
Do not automatically take medication that belongs to someone else. Read the patient information leaflet and ask a local pharmacist or doctor for advice if you are unsure. This is particularly important for children, pregnant women, older adults and people who take blood thinners or other prescribed medication.
The purpose of pain relief is not to suppress the symptoms so that you can continue strenuous activities. Use the temporary reduction in pain to move gently and recover, not to ignore signs of overload.
There is no single exercise that is suitable for every type of back or neck pain. The correct movement depends on where the pain is located, how it started and whether there is radiating pain, numbness or weakness.
General safety principles include:
For uncomplicated lower back pain, gentle walking may already be enough to reduce stiffness.
Exercises previously prescribed specifically for you by your chiropractor can usually be continued if they still feel comfortable and do not clearly aggravate the symptoms. However, an exercise that helped in the past is not automatically suitable for every new complaint.
Are you already under our care and have your symptoms worsened while you are away? You are welcome to contact us. We cannot perform a full physical examination or make a definitive diagnosis remotely, but we can help you decide what the most sensible next step may be.
Please provide as much specific information as possible:
This information helps us assess whether it may be reasonable to monitor the symptoms or whether you should arrange a local examination.
In some situations, it may be appropriate to consult a chiropractor while you are away. Do not simply choose the first practitioner you find through a search engine or social media.
The education, registration and legal protection of the title “chiropractor” vary between countries. Check whether the practitioner has completed a recognised chiropractic degree and is affiliated with a reputable national professional association.
Cornerstone Chiropractie can help you consider suitable options near your holiday destination. You can also contact the Dutch Chiropractic Association, the NCA. The NCA has access to an international professional network and may be able to help you locate a qualified chiropractor or the appropriate professional association abroad.
When requesting help, provide:
Do not wait until the final day of your holiday if the symptoms have already been worsening for several days.
Not every problem affecting the back, neck, muscles or joints is suitable for self-care or chiropractic management. Sometimes medical assessment is required first.
Contact a local doctor the same day if:
When in doubt, it is safer to request medical advice than to ignore potentially serious warning signs.
Rare but serious conditions can begin with back pain. Seek immediate medical assistance if back pain is accompanied by one or more of the following:
Altered sensation around the saddle area and changes in bladder or bowel function may indicate cauda equina syndrome. This is rare, but it requires immediate hospital assessment.
In a life-threatening emergency, call the local emergency number. Within the European Union, this is 112. Outside Europe, save the correct local emergency number before travelling.
Do not contact a chiropractor first if these warning signs are present, and do not wait to see whether the symptoms improve on their own.
Seek medical advice promptly if neck pain:
Call the emergency services immediately if there are new neurological symptoms, speech problems or facial weakness.
Not every holiday complaint can be prevented, but you can reduce the likelihood.
A common holiday mistake is doing far more on the first day than your body is used to. A 20-kilometre walk is not a sensible starting point if you rarely walk at home.
You do not need to find a perfect orthopaedic mattress. It is more important that you can lie reasonably comfortably and change position.
If the mattress is extremely soft, ask whether another room, a firmer mattress or extra support beneath the mattress is available. If the pillow is too high or too low, a folded towel may help adjust the height.
Many people wait too long because they do not want to interrupt their holiday. That is understandable, but not always sensible.
A brief medical assessment may rule out serious problems and clarify which activities are safe. Continuing for several days despite worsening symptoms may result in losing even more of the holiday.
Do not focus only on the pain score. Changes in function are often more important. Reduced strength, increasing numbness, difficulty walking or changes in bladder function matter more than whether the pain is a seven or a nine out of ten.
If you regularly experience back, neck or joint problems, some preparation is sensible.
Take with you or save digitally:
Check in advance what your travel insurance covers. Treatment abroad is not always fully reimbursed by Dutch health insurance. For non-urgent care, contact your health insurer or travel insurer if you are unsure.
With acute back pain or a mild injury while on holiday, it is usually sensible to remain calm, keep moving gently and avoid prolonged bed rest. Change position regularly, reduce heavy physical strain temporarily and build your activity back up gradually.
Arrange a local assessment if symptoms continue to worsen, began after an accident or are accompanied by radiating pain, numbness or weakness.
Problems with urination or bowel control, numbness around the saddle area, sudden severe weakness or other neurological deficits require immediate medical attention.
Are you a patient at Cornerstone Chiropractie and unsure what to do? Contact us. We are happy to think along with you and, where possible, help you find a suitably qualified chiropractor abroad.
Do you have questions about sudden back pain, neck complaints or an injury during your holiday? Contact Cornerstone Chiropractie in Dongen. Please include your location, the nature of your symptoms and any changes in strength or sensation.
In the event of warning signs or a possible medical emergency, always contact the local medical services directly.
This blog provides general information and is not a substitute for a personal medical examination, diagnosis or treatment.
