Success is due to our stretching to the challenges of life. Failure comes when we shrink from them. ‒ John C. Maxwell
After spending more than 3,000 hours on buses, flights, motorbikes, and other various sources of transportation while traveling more than 93,000 miles AND sleeping in everything from uncomfortable bunk beds, the floors of airports, even on a table outdoors–I'm sure you can imagine the knots and twists that my back has undergone. This is just one example of the unglamorous sides of travel. I also continue to feel the pain from working as a commercial fisherman in Alaska, but these exercises have been helpful in alleviating lower back pain. Once again I want to state clearly that the images and content material below is the copyright ownership of the sources listed. I am not trying to pass this content off on my own, but I'm sure many of you are absolutely annoyed with pop-ups, website slides, etc and I just wanted to compile three different sites that will hopefully be easier to read, print, share, etc. I also bookmark many of my own blogs as I try to preserve material. I hope this helps many of you with your own back pain whether you are a traveler or not.
Mayo Clinic: Back Exercises in 15-minutes a Day (source link)
Heal Your Lower Back Pain With These 5 Yoga Poses (source link)
Best Health: 10 Stretches for Your Back (source link)
Go only as far as you can comfortably. You will feel the pull from your lower back up to the middle of your back. “You may experience a painless crack from your spine, but that’s normal; it’s just the joints opening up,” says Larry Feldman, a chiropractor and the owner of The Performance Health Centre in Toronto. Hold for 20 seconds or six breaths, and return to the starting position. Repeat on the other side.
“This stretch elongates the paraspinal muscles [the muscles beside the spine], and you may feel it in the hamstrings, calf muscles and the bottoms of the feet.” Your hands should not reach past your toes—you’re not aiming to lie on the floor—and you shouldn’t feel as if your back and spinal ligaments are being pulled. Once you feel the stretch through your back, slowly return to the starting position. McKinnon advises doing this several times daily, after the end of your workday.