Hopefully, the holiday season is a time for you and your family to enjoy one another and take in the festive sights, sounds, tastes and joys that the season brings. However, if you are traveling long distances and don’t take basic precautions to protect your spine on the journey, it might just become a season of back twinges, limited mobility and overall discomfort. Luckily, we have some practical tips that can help keep you mobile, merry and bright.
Pack Light
We know fashion is important, but do you really need six pairs of shoes for a weeklong trip? This is every traveler’s dilemma: packing the right amount for what you need for a trip. It is not only a pain in the short-term to lug around bulging bags in a bustling airport, but it adds pressure to your spine and your joints as well. Rolling suitcases are a good idea. Remember to evenly distribute weight in your bags and not carry heavy loads on just one side, as that will likely contribute to misalignment. And when it comes to gifts, see if you can have some of the heavier items shipped ahead of time.
Create Supportive Seating
Those of us familiar with the body contortions required to sit remotely comfortably on a coach flight or in an overloaded family vehicle know that it can take a physical toll. Don’t forget to bring a small pillow or travel cushion to place behind your lower back in an effort to maintain your spine’s natural curvature. Adjusting your seat at a slightly reclined angle can also provide some relief.
Don’t Skip Stretching
The longer that you are contained in a confined space traveling, the more likely it is that stiffness will settle into your joints. Stretching before setting out and during breaks, when possible, can be immensely helpful. Take particular care to stretch your hamstrings, back and hips, all of which are large muscle groups most prone to tightening up during long stretches of sitting. Gentle yoga poses can help release tension, as well as a final stretch upon arrival.
Incorporate Movement Breaks
Extended hours of sitting can be very hard and painful on you back. For long drives, a stretching and walking break at least every two hours is advised. If it is safe to do so, doing a quick stretch in the aisle on a plane when possible can also help. When getting up isn’t an option, there are seated exercises that can be done, such as rolling of the shoulders, flexing and pointing your feet, or rotating of the ankles to improve blood circulation. This can reduce stiffness and potential back pain during travel.
Keep Posture in Mind
If you want to have a happy, healthier time once you reach your destination, don’t forget to have good posture while traveling. Avoid slouching and don’t hunch over your iPad or phone to watch a movie on a plane or in the car. Your shoulders should stay back, with your feet flat.
Don’t crane your neck forward, especially if using a screen. Hold a screen at eye level as much as possible to minimize neck craning. Making small adjustments, like occasionally shifting positions, is advisable to prevent back pain during travel.
Pack Healthy Snacks and Water
Hydration and nutrition play a surprising part in the recovery process of travel. If you stay hydrated properly, it can help prevent stiff muscles and joints. Dehydration also increases blood clot risk on long flights. Bring a refillable water bottle and stick to water more than coffee or soda.
As for snacks, salty and processed foods can create bloating and inflammation that can exacerbate back pain. Fruit, nuts and veggies are your best bet.
Move Before Settling in at Arrival
After a long day of travel, it’s natural to want to immediately crash out when you get where you are going. Instead, do a light stretch or walk before resting to shake off some residual stiffness. Even five or 10 minutes will help reset the muscles and prevent soreness.
Consider Chiropractic Care When Back Home
Chiropractic care, of course, is an excellent choice to promote your spinal health and overall well-being if you are a viable candidate for it, especially after long periods of travel. If you do not already work with a trusted, licensed chiropractor, it might be a good time going into the new year to give it a try.
To learn more about chiropractic care through Life Chiropractic Centers, visit LifeChiropractic.com.
To search for Life University alumni chiropractors in your area, utilize the Life U Referral Directory.
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