This year many people are excited to travel once again to see friends and family for the holidays. Even though being “home for the holidays” is one of the joys of the season, holiday travel can be downright unpleasant. Long waits in airports or on planes for weather delays and the flight itself– not to mention cabs, trains, and your uncle’s pump-the-breaks-at-the-last-second driving style–can all take a toll. Even people without chronic pain often find they are stiff and achy after travel. Folks who already deal with chronic low back pain, shoulder pain, or sciatica can feel miserable after a long plane ride. Of course, we all want to feel our best when we arrive at our destination to celebrate the season. Here are some tips on how to avoid pain during your holiday travel:
Practice Good Travel Ergonomics
We usually hear the word ergonomics associated with the workplace, but it applies anytime you are sitting or performing a task. On an airplane, your seat may or may not be ergonomically designed. If you know your lower back tends to hurt when you sit, bringing a small pillow or ergonomic seat cushion can help. Putting a pillow behind your lower back provides support for your lumbar spine and can prevent discomfort. A u-shaped pillow behind your neck provides support there to prevent strains. You may also want to lean your seat back slightly and position your feet on the ground a bit in front of your knees. This is good posture anytime you are sitting. The U-shaped pillow supporting your neck will also help prevent you from rolling your head and shoulders forward.
When driving to your destination, you have more control over your seating. In addition to using a lumbar support pillow, you can move your seat up or down to accommodate your height. Adjust it so your knees are slightly lower than your hips. This provides for better circulation and opens your hips. Lean your seat back just slightly greater than 90 degrees and sit so that you can use your whole foot to push the pedals. Sitting too close to the steering wheel is bad ergonomics and a safety hazard in an accident. Your eyes should be three inches above the steering wheel.
If you are sitting in the back seat of a car or riding on a train long distance, invest in some good ergonomic cushions to position you at a comfortable height and support your back and neck.
Hot tip: Never sit with a wallet or anything else in your back pocket. It throws your hips and back out of balance.
Manage your Stress
Holiday travel can be stressful, and all that stress can cause muscle tension. Sitting on a plane or in a car for hours is already hard enough on your body without adding tense muscles. If you feel stiff or sore or just tense, take active steps to relieve the tension. These can include breathing exercises, stretches, or closing your eyes and meditating for a few minutes. Know what works for you and be ready to use it when the inevitable tension arises. One great breathing exercise that you can do while sitting, standing, or lying down goes like this:
- Put one hand on your belly and breathe in through your belly for a count of four.
- Now breathe out slowly through your mouth to a count of eight.
- Repeat until you feel better.
Try to consciously relax your tense muscles as you do this exercise. Remember to keep holiday stress in perspective. Even though hassles may happen, you will get where you are going and be OK. Taking a moment to remind yourself of this can help you feel less anxious.
Stretch it Out
Stretching is a healthy daily routine even when you’re not traveling, but it’s especially helpful before a long ride. Stretch out before you get on your flight or in the car and try to stretch or at least stand up once an hour during your trip. Here are a few stretches to try:
Cat and Cow: Stand with your feet shoulder-width apart. Bend your knees slightly and place your hands on your knees. Tuck your chin and round your back like a scared cat, then look up and arch your back. Hold for 15 seconds.
Arm raise: Stand up straight with your legs shoulder-width apart and slowly reach upward with one arm at a time as if you are trying to grab something above your head. Repeat three to five times with each arm.
Shoulder rolls: With your arms at your sides, lift your shoulders up, back, and down. Repeat five times.
Ear to shoulder: Slowly tilt your head to the side like you are trying to touch your ear to your shoulder. Hold at a comfortable point for five seconds, repeat on the other side.
Do all these stretches slowly and carefully and stop if you feel pain. Not all stretches are right for everyone, so listen to your body and take any conditions you have into account. If you don’t do anything else during your travel try to walk a few times. Walking up and down the aisle of the plane every hour or around the rest stop is good for your back and can help prevent blood clots and other circulatory problems caused by sitting for too long.
Visit Your Chiropractor
Before and after your holiday travel plans, it’s a good idea to visit your chiropractor for a tune-up. Small misalignments of the vertebrae called subluxations can cause increased discomfort during holiday travel. Your chiropractor can make sure your spine is aligned and ready for whatever comes your way. He can also provide treatment for bothersome chronic conditions like sciatica or disc-related pain.
Once you get back from your trip, an adjustment can fix any new subluxations that have formed, so you don’t carry pain into the New Year. Chiropractors are often thought of as back doctors, but they can also address knee and hip pain. So whatever discomfort you are facing this season, a chiropractor can help.
Pain Relief in Murfreesboro
At Stanlick Chiropractic, we offer three locations in the Murfreesboro area to serve you. Our doctors have over forty years of combined experience treating a variety of painful conditions. Take advantage of our November special and get your back ready for the holidays for only $39.