Tips To Take Care Of Your Posture When Travelling

With March Break upon us, many people are travelling.

While time with family and vacations are relaxing and a great way to regenerate energy and zest, the process of travelling itself can often take a toll on our bodies and musculoskeletal system.

Carrying luggage, and long flights or road trips can place stress on the lower back which may result in back pain or other musculoskeletal conditions.

The following tips may assist in keeping your back safe from injury while travelling:

Supporting the curve in your lower back is important. To avoid sitting for prolonged periods in an “unnatural” position, place a small rolled-up airline pillow, blanket or a towel or lumbar pillow to fit and support the curve of your lower back. You may consider sitting in a slightly reclined position to relieve the stress on your spine.

Sit Properly. While seated, your knees should be supported and bent at more or less a 90 degree angle. If your seat is too high, consider placing your feet on something that can act as a firm footrest to keep your knees at a right angle.

Move! Sitting in a static position for extended periods of time can stiffen the back muscles and cause creep in the spine. Movement is key to keeping the spine and musculoskeletal system healthy. Get up, stretch and move around every 20 to 30 minutes when possible.

Use proper lifting technique. Use the entire body to turn when lifting heavy luggage. Pivot with your feet, not your back, so that your whole body moves, rather than only twisting your spine.

Don’t make luggage or carry-ons too heavy. Manage what you pack to avoid being left with heavy luggage to carry and maneuver. Lifting excessive weight overhead, for example, can cause hyperextension injuries.

Making smart choices throughout your travels will help you to enjoy your vacation comfortably once you arrive.

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Pain Is A Roadblock To Your Family Vacation

Ontario Chiropractic Association (OCA)

For many families, a road trip is an essential part of any summer vacation.

Unfortunately, muscle and joint pain doesn’t take days off, quickly turning this joyful time into a painful one.

 

Whether you’re lifting heavy luggage or simply sitting in the car for extended periods of time, it’s very common to experience back, neck, shoulder and other joint pain at some point during your travels. Since having fun should be your highest priority, its important to maximize your enjoyment by ensuring that you’re being as safe as you can be.

 

Did you know?

Sitting for long periods of time can be very harmful to your body. Even in the most comfortable cars, certain pressures and forces from awkward positions can result in restricted blood flow.

 

To increase your chances of a pain free trip

• Choose the right luggage Choosing a bag with wheels and a handle goes a long way to ligthen your load. Alternatively, quality backpacks are a good option as they distribute weight more evenly than other types of luggage.
• Get comfortableSeat adjustment is critical for avoiding pain on the road. Make sure to adjust the seat to fit you comfortably. If neccesary, roll up a towel or pillow and place it between your lower back and the seat for more support.
• Bring iceBring a cooler filled with ice packs to help relieve pain on the road. If you need to ice your back, limit it to 15 minutes at a time.
• Make frequent pit stops
  This gives everyone a chance to stretch and change out of a seated position for a short period of time. Each stop also provides an opportunity to refresh and reduce tension that has been building up in your body.

How to lift your luggage properly

• Break the action upWhen loading a suitcase into a car or truck, try lifting it onto a chair or step-stool first, rather than doing it all in one motion
• Use your legsWhen lifting your luggage, first get close to the load and stand with your feet shoulder-width apart
  Bend at the knees and let your leg muscles do the lifting, rather than your back
• Avoid twistingInstead, turn your feet in the direction you are headed and turn your entire body in that direction.