Prevent Back Pain During Mudik Travel, Doctor Recommends Regular Stretching

JAKARTA — Long mudik journeys often leave the body feeling stiff and sore, particularly in the lower back, neck, and legs. Sitting for extended periods without much movement can increase the risk of muscle pain and minor injuries during travel.

Dr Ega Jaya, a specialist in physical medicine and rehabilitation, emphasised the importance of monitoring one’s physical condition during mudik travel, especially when undertaking long journeys using private vehicles or public transport.

“When talking about mudik, we need to pay attention to the mode of transport first, whether using a car, motorcycle or bus, as the injury risk will vary, but usually the lower back is at risk,” Dr Ega said during a recent meeting in Central Jakarta.

According to him, different transport modes can indeed affect the type of complaint that emerges during travel. However, in general, prolonged sitting posture is the main factor causing the body to feel stiff and uncomfortable. This condition can cause muscles and joints to work statically, resulting in suboptimal blood circulation.

“Whether using a car or bus, sitting positions are inevitably prolonged, so periodic stretching is necessary,” said Dr Ega.

Unchanged sitting positions over extended periods can also place pressure on the lower back and lumbar region. If this condition continues without being interrupted by movement, complaints such as stiffness, soreness, and pain can emerge.

Therefore, it is important for mudik travellers to allow their bodies to move during the journey. These movements help reduce muscle tension resulting from prolonged sitting.

“I recommend stretching every 30 minutes or at least once an hour. The stretching performed should target the lower back, neck, and shoulders. Those are the most common areas,” Dr Ega advised.