Spears Chiropractic

Don't let Pains, Strains Muscle in on your Travel

Traveling can be rough on your body. Whether your destination is a business meeting or a tropical vacation, you can hardly wait to make the most of the trip if the three-hour drive or 24-hour flight leaves you tired, stressed, stiff, and sore.

“All that sitting in seats that aren’t designed specifically for you can take a toll,” says Dr. Scott Donkin, a chiropractor, ergonomics expert, and author of the book, “Sitting on the Job.” “Even though you’re sitting in a plane, car, or bus, there is still activity in your body,” he says. “There are pressures and forces at work.” Those forces can flatten your spine when it should remain curved or tilt your head at an awkward angle.

Warm Up, Cool Down

First, treat travel as an athletic event: Warm up before you settle into the seat of a car or plane, and cool down when you reach your destination. Realize that a one-size-fits-all seat may not fit anyone well. Dr. Donkin a member of the American Chiropractic Association and past president of ACA’s Council on Occupational Health, suggests steps to fight aches and strains before they occur.

*Stand up straight and feel the normal “S” curve of your spine. 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 belt line and lay another pillow across the gap between your neck and the headrest.

If the seat is hollowed out from wear, use folded blankets to raise you buttocks a little.

*Check all bags heavier than 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 straight, away from the overhead compartment, so the spine is not rotated during the process. Do not lift your bags over your head, or turn or twist your head or 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 strains or spasms in the upper thighs and lower back muscles. Instead, sit in your seat and, using both hands, stow your bags in the space 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. The draft can increase tension in your neck and shoulder muscles.

*When driving, first adjust the seat to your body; vary your arm position on the steering wheel, and breathe deeply. By breathing deeply, you increase airflow, stimulate circulation and reduce fatigue.

*Whether driving or flying, stretch after you reach your destination. Take the time to stretch your neck, shoulders, and legs to increase circulation.

“If you do hurt your back, see your chiropractor,” says Dr. Donkin. “He or she is trained to diagnose and relieve problems of the spine and nervous system.”

If you like to surf the Net, check out the American Chiropractic Association’s Web site. Not only can you find a chiropractor near you, but you can learn about the history of chiropractic, exercises to avoid spinal problems, chiropractic education, and important studies about the effectiveness of chiropractic care. Visit us today at http://www.amerchiro.org