Pain-Free Travel for Your Body
John P. Bradley, PT
Your bags are packed and you have the airline tickets in
your hand along with plenty of reading material to keep you
occupied. The car has been tuned up, fueled up and you have
packed the cooler with enough drinks and snacks to keep the
family happy for the 10-hour drive to visit Aunt Myrtle in
Maine. But what have you done to ensure that you can travel
in good comfort and arrive at your destination happy and healthy?
As a rule, we just do not think of our comfort as a priority
when we travel. Come spend a day with me in my clinic and
listen to the hundreds of stories from patients who return
from a trip by plane or car with aching backs, necks, and
legs. For most of us, it does not seem logical that we would
incur an injury or strain while sitting still. Yet, this is
one of the most stressful things we do to our bodies. When
we are immobile, there is reduced blood circulation to our
muscles combined with the fact that holding the body in one
position is demanding on the muscles (Try holding your arm
out straight and still for two minutes!).
Add to this that most airplane and automobile seats are not
designed for long term sitting. I was reminded of this on
my flight to California earlier this year when I had to squeeze
my 6ft, 2in. frame into a seat in coach for the 6 hour flight.
I was convinced that my knees were serving as back support
for the person in front of me. When you are in a car, there
is the element of vibration which also causes muscle tension
and frequently contributes to your body sliding downward in
the seat.
What is a traveler to do?
- First of all acknowledge that your body’s
posture is compromised by static sitting in these situations.
It is critical to maintain as ideal a posture as possible
by keeping your lower back well supported. Placing a small
pillow or towel at the inward curve of your low back will
help. There are convenient self-inflating back supports
that collapse for easy travel available at orthopedic supply
stores and physical therapists’ offices.
- Don’t sit still! That’s right,
fidget a little. Regularly tense your hands and buttocks,
turn your head from side to side, curl your toes, pinch
your shoulder blades together to keep blood circulating
and keep your muscles from getting fatigued.
- Get up and move when you are able. With
today’s safety concerns during air travel, this is
not that easy. But when you are permitted, get up and walk
even for a short distance. If you arrive at the terminal
very early, don’t sit for an hour reading! Walk the
terminal to stay active. When driving, stop every 2 hours
for a short walk and stretch break.
- When you arrive at your destination,
take a brisk walk (perhaps to claim your luggage) to get
your muscles warmed up before you start hurling those heavy
suitcases around. Heavy lifting with stiff muscles is a
sure way to a strain injury.
Whether your travel is for business or pleasure, these tips
should give new meaning to the expression “enjoy your
trip!”
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