Traveling either by plane or by care can definitely take a toll on the body especially the neck, low back, and mid back. Sitting for prolonged periods of time in a small uncomfortable seat can leave our bodies feeling stiff and tight. The last thing we need to be dealing with is neck pain, mid back pain, or low back pain when visiting our friends and families over the holiday season. Check out these quick tips when traveling
Tip 1: See your favorite chiropractor before and after travel!
Lets make sure your body is in the best shape possible before you leave and when you get back! Traveling can increase muscle tension, cause joints to get stuck, and can put a dent in the progress we have made with your care so lets make sure we prepare your body and get it right back on track!
Tip 2: Travel with Layers
Travel with layers. For obvious reasons so that you will never be too cold or too hot. You cannot control the temperature in the airport, the plane. Another reason for traveling with layers is that you can use these extra pieces of clothing for pillows or lumbar supports. Take an extra coat or sweatshirt and roll it up so its long and skinny and place in the small of your low back. This will help support the natural curve in our low back and reduce strain and pressure. You can also use a rolled up sweatshirt or coat for a pillow to support the head and neck and eliminate the neck strain from sleeping crooked.
Tip 3: Motion is Lotion
Whether you are traveling by airplane or by car this is super important. When traveling by airplane take advantage of the time when the "fasten your seat belt" light is NOT on. Get up walk the aisles, or make multiple trips to the bathroom to get up and get moving. If you have a long layover use the time to walk around the airport, do some lunges, squats, sprints, whatever you're feeling up to. If you are traveling by car make sure to take advantage of the rest stops. Try stopping at least every 1-2 hours at the rest stop to get out of the car and get moving. Do some squats, lunges, go for a walk, or do some stretches.
Tip 4: Move your seat or position
This isn't so easy to do with the plane seats but you can use that extra sweatshirt or jacket and place it behind your back for an hour, then under your thighs for the next hour etc. If you're in the care alter your seat just a smidgen every hour. Sit the back up a little straighter, tilt the seat up a little bit, move the seat closer or farther away from the steering wheel. Even the most minuscule changes keep your body on its toes and prevents you from being in the same position for a long period of time.
Tip 5: Stretches
Watch the video below for my favorite neck and low back stretches you can do in the car, on the plane, or after a day full of traveling to help loosen everything up.
Tip 6: Pack your favorite foam roller, lacrosse ball, Epsom salt, or ice pack
Bring your own tools with you for when you arrive at your destination. The last thing your family wants when they see you is for you to be miserable and in pain. So roll out those knots, stretch out those tight muscles and ice the area of pain.
Tip 7: See your favorite chiropractor before and after travel!
Lets make sure your body is in the best shape possible before you leave and when you get back! Traveling can increase muscle tension, cause joints to get stuck, and can put a dent in the progress we have made with your care so lets make sure we prepare your body and get it right back on track!
Notice Tip 1 is so important it made the list TWICE!
If you have any questions please reach out and I would be happy to help. Safe travels this Holiday season. I'll see your before you leave and when you get back safely :)
Dr. Kristen