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?

1. 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.
2. 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.
3. 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.
4. 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!"