You may not realize it, but traveling is tough on your body. Whether traveling for business or pleasure, those lengthy hours sitting on planes or in the car can result in stiffness and soreness.
“Prolonged sitting can wreak havoc on your body,” says Dr. Doyle. “While seated, there is twice the pressure on your spine than when standing and moving around.”
Tips for Preventing Travel-Related Pain
Dr. Doyle and the ACA (American Chiropractic Association) suggest the following tips for pain-free travel:
Air Travel
- Take a brisk walk before and after sitting for any period of time
- Get up and walk the aisle of the plane once every hour to get your blood pumping
- Pay attention to the natural S curve your spine assumes when you are standing. Use small pillows or rolled up towels to support that same position in the seat of your car or plane. Tuck a pillow behind your lower back and another behind your neck for support. You may also need a folded blanket or seat cushion under your buttocks if the seat is sunken.
- Check all heavy bags (anything over 5 percent of your body weight). Do not lift heavy bags over your head.
- When stowing bags in the overhead compartment, be careful not to twist your head, neck or back while lifting.
- When stowing belongings under your seat, be careful not to force items with your feet or legs.
- Shift positions often when sitting.
- Avoid being seated directly under the air vents; the cold air can cause your neck and shoulder muscles to tighten or cramp.
Car Travel
- Move the seat up as far as is comfortable, such that your knees are higher than your hips.
- Invest in a back support that provides supports your back at the cross section between the bottom of your rib cage and your waistline.
- Perform exercises while driving to improve your circulation and minimize discomfort. Open your toes; tighten various muscles in your legs and gluts. Roll your shoulders.
- Hold the steering wheel at 3 and 7 o’clock. Occasionally switch to 10 and 5 o’clock to give your arms, shoulders and wrists a break.
- Tighten and loosen your grip on the steering wheel to improve circulation.
- Take rest breaks often. Walk during breaks to get your blood pumping, give your muscles a break from the tension of sitting and to help yourself stay awake and alert.
