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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Air Travel Comfort Tips

By Dr. John A. Papa, DC, FCCPOR(C)

Comfort is not usually the first word that comes to mind when someone mentions flying.  Sitting cramped in a small space for a long plane ride can also lead to muscle and joint pain.  Here are some helpful tips for a more enjoyable voyage.

Choose the Correct Seat - Some airlines fill the plane from front to back, so ask for a seat in the back row to increase your chances of having an empty seat next to you.  If the arm rests lift up, you might even be able to lie down.  Aisle and emergency exit seats maximize leg room and are less claustrophobic.  If you are susceptible to motion sickness, request a seat over the wings and try to schedule flights on larger airplanes.

Keep Moving - Moving around is good for your circulation and helps to prevent swollen feet and ankles.  Wear loose clothing and walk about the cabin periodically every 60 to 90 minutes.  Wear shoes you can slip off easily.  Every so often, draw circles with your toes and contract your calves to help prevent blood from pooling in your legs.  Tapping your feet can also help increase circulation and reduce the chance of muscle cramping.

Stretch it out - Try not to place anything under the seat in front of you so you can stretch your legs out.  Quick and easy stretches also include standing up and raising your arms above your head, rotating your shoulders back and forth, and moving your head side to side.

Keep Good Posture While Seated - Position your lower back against the back of the chair to obtain the greatest amount of support for your spine.  A rolled sweater or blanket can also be used for added support.  Make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Support your neck and head with a pillow if necessary and avoid awkward positions if trying to rest or sleep.  Try not to stay in one position for a long period of time.

Additional Tips

·     Eat Right - Eat a light, non-fatty meal just before you leave for the airport.  This can make handling turbulence a little easier.

·     Handling Pressure - Chewing gum, yawning or sucking on hard candies can help to relieve the pressure that builds up in your ears as the airplane ascends and descends.  This is not recommended for toddlers.  For young children, sipping a drink may help.

·      Prevent Dehydration - The air in most airplanes can dry out your skin and cause eye and nasal dryness.  Take a moisturizer with you for your skin and wear glasses instead of contact lenses to prevent eye dryness.  Drink enough water and steer clear of caffeine and alcohol as they further dehydrate you.  Alcohol can also interfere with your ability to sleep.

In the event that you suffer from ongoing muscle and joint pain following your trip, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the CCA in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How to Lift Your Luggage

Ontario Chiropractic Association (OCA)

 

In the flurry of packing for a vacation or business trip, it’s easy to get carried away and pack every­thing but the kitchen sink into your suitcase and carry-on. But over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders.

 

The good news is many of these injuries can be easily prevented. The following tips can help take the pain out of your vacation:

 

Choosing your luggage:

• When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
• Choosing a bag with wheels and a handle can go a long way to lighten your load.
• A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.

Packing your luggage:

• Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
• When possible, place items in a few smaller bags, instead of one large luggage piece.
• Ensure your carry-on luggage does not weigh more than 10 to 15 per cent of your body weight.
• Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.

Lifting and carrying your luggage:

 

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.

• Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead com­partment, first lift it onto the top of the seat.
• When 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, rather than your back, do the lifting.
• Hold the load close to your body.
• Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
• Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
• Try to carry light pieces in each hand rather than a single heavy item on one side.
• If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
• If using a duffel or shoulder bag, switch sides often to reduce strain.