Travel Aches and Strains

Traveling can be rough on the body.  Whether you are traveling alone on business or on your way to a sunny resort with your family, long hours in a car or an airplane can leave you stressed, tired, stiff and sore.

Prolonged sitting can wreck havoc on your body.  Even if you travel in the most comfortable car or opt to fly first class, certain pressures and forces from awkward positions can result in restricted blood flow.  One of the biggest insults to your system from prolonged sitting is the buildup of pressure in the blood vessels in your lower legs.  Contracting and relaxing the muscles helps the blood flow properly. 

Here are some easy travel tips for you to try:
Warm up, Cool Down:  Treat travel as an athletic event.  Warm up before settling in your car or plane, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.  

In the Car:  

• Adjust the seat so you are so close to the steering wheel as comfortably as possible.  Your knees should be at ninety degrees. 
• Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort.  Open your toes as wide as you can, and count to ten.  Count to five while you tighten your calf muscles, then your thing muscles, and then your gluteal muscles.  Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and your eyes on the road.  
• To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o’clock and 7 o’clock, periodically switching to 10 and o’clock.
• While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
• Take rest breaks.  Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.  
• In an Airplane
• Stand up straight and feel the normal “S” curve of your spine.  Then use rolled up pillows or blankets to maintain that curve when you sit in your seat.  Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest.  If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.  
• Check all bags heavier than 5-10 percent of your body weight.  Overhead lifting any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck.  While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated.  Do not lift your bags over your head, or turn or twist your head and neck in the process.  
• When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles.  Instead, sit in your seat first, and using your hands and feet, gently guide your bags under the seat directly in front of you.  
• While seated, vary your position occasionally to improve circulation and avoid muscle cramps. Massage your legs and calves.  Bring your legs in, and move your knees up and down.  Prop your legs up on a book or a bag under your seat. 
• Do not sit directly under the air controls.  The draft can increase the tension in your neck and shoulder muscles.

If you follow these simple tips, you can enjoy pain-free, safe travel.  If you do experience pain and stress on your back, doctors of chiropractic are trained and licensed to diagnose and treat problems of the spine and nervous system.  

Ask your Chiropractor today! Call our office today at (908) 813-8200 or complete our easy online form to schedule an initial consultation.

Have you more faith in a knife or a spoonful of medicine than in the power that animates the living world? –B.J Palmer, D.C.

Dr. James Fedich
CHIROPRACTOR
info@villagefamlychiro.com
http://www.villagefamilychiro.com/

This is not intended to diagnose, treat, or cure any disease.  This information is not a substitute for the advice of a doctor.