Preventing Travel Aches and Strains
Dr. George Traitses
Traveling can be rough on the body. Whether you are
traveling alone on business or on your way to a sunny
resort with your family, long hours in a car or an airplane
can leave you stressed, tired, stiff and sore.
“Prolonged sitting can wreak havoc on your body,”
says Dr. George Traitses. “Even if you travel in the most
comfortable car or opt to fly first class, certain pressures
and forces from awkward positions can result in
restricted blood flow. One of the biggest insults to your
system from prolonged sitting is the buildup of pressure
in the blood vessels in your lower legs.
Contracting and relaxing the muscles helps the blood
flow properly.”
Dr. Traitses and the OCA suggest the following tips and
advice to fight the strains of travel before they occur.
Warm Up, Cool Down
• Treat travel as an athletic event. Warm up before
settling into a car or plane, and cool down once
you reach your destination. Take a brisk walk to
stretch your hamstring and calf muscles.
In an Airplane
• Stand up straight and feel the normal “S” curve of
your spine. Then use rolled-up pillows or blankets
to maintain that curve when you sit in your seat.
Tuck a pillow behind your back and just above the
beltline and lay another pillow across the gap
between your neck and the headrest. If the seat is
hollowed from wear, use folded blankets to raise
your buttocks a little.
• Check all bags heavier than 5to 10 percent of your
body weight. Overhead lifting of any significant
amount of weight should be avoided to reduce the
risk of pain in the lower back or neck. While lifting
your bags, stand right in front of the overhead
compartment so the spine is not rotated. Do not lift
your bags over your head, or turn or twist your
head and neck in the process.
• When stowing belongings under the seat, do not
force the object with an awkward motion using
your legs, feet or arms. This may cause muscle
strain or spasms in the upper thighs and lower
back muscles. Instead, sit in your seat first, and
using your hands and feet, gently guide your bags
under the seat directly in front of you.
• While seated, vary your position occasionally to
improve circulation and avoid leg cramps. Massage
legs and calves. Bring your legs in, and move your
knees up and down. Prop your legs up on a book
or a bag under your seat.
• Do not sit directly under the air controls. A draft can
increase tension in neck and shoulder muscles.
Travel By Car
• Adjust the seat so you are as close to the steering
wheel as comfortably possible. Your knees should
be slightly higher than your hips. Place four fingers
behind the back of your thigh closest to your knee.
If you cannot easily slide your fingers in and out of
that space, you need to re-adjust your seat.
• Consider a back support. Using a support may
reduce the incidence of low-back strain and pain.
The widest part of the support should be between
the bottom of your rib cage and your waistline.
• Exercise your legs while driving to reduce the risk of
any swelling, fatigue or discomfort. Open your toes
as wide as you can, and count to 10. Count to five
while you tighten your calf muscles, then your thigh
muscles, then your gluteal muscles. Roll your
shoulders forward and back, making sure to keep
your hands on the steering wheel and your eyes on
the road.
• To minimize arm and hand tension while driving,
hold the steering wheel at approximately 3 o’clock
and 7 o’clock, periodically switching to 10 o’clock
and 5 o’clock.
• Do not grip the steering wheel. Instead, tighten and
loosen your grip to improve hand circulation and
decrease muscle fatigue in the arms, wrists and
hands.
• While always being careful to keep your eyes on the
road, vary your focal point while driving to reduce
the risk of eye fatigue and tension headaches.
• Take rest breaks. Never underestimate the potential
consequences of fatigue to yourself, your passengers
and other drivers.
Safe Travel for Children
• Always use a car seat in a car when traveling with
children below the age of 4 and weighing less than
40 pounds.
• Ask the airline for their policy on child car seat safety.
Car seats for infants and toddlers provide added
resistance to turbulent skies, and are safer than the
lap of a parent in the event of an unfortunate accident.
• Make sure the car seat is appropriate for the age
and size of the child. A newborn infant requires a
different seat than a 3-year-old toddler.
• Car seats for infants should always face the rear. In
this position, the forces and impact of a crash will
be spread more evenly along the back and shoulders,
providing more protection for the neck.
• Car seats should always be placed in the back seat
of the car–ideally in the center. This is especially
important in cars equipped with air bags. If an air
bag becomes deployed, the force could seriously
injure or kill a child or infant placed in the front
seat.
• Make sure the car seat is properly secured to the
seat of the vehicle and is placed at a 45-degree
angle to support the head of the infant or child.
“If you follow these simple tips, you can enjoy pain
free, safe travel,” says Dr. Traitses. “If you do experience
pain and stress on your back, doctors of chiropractic
are trained and licensed to diagnose and treat
problems of the spine and nervous system.
