Travel Tips Physio
Travel has almost become a necessity of modern life. Many travel for work and most of us travel for leisure. No one wants to start a holiday with an injury. Unfortunately, travelling by cars/trains/bus/planes all put a lot of stress on our bodies and longer the journey, the higher the risk of injury.
Below is a list of tips and tricks to avoid travel-related aches and pains:
Carry small back pack as your hand luggage: Heavy handbags put a lot of strain through your shoulder/hands/neck and cause pain and stiffness. Use backpack instead.
Correct lifting of suitcases: It is important to lift your bag with good technique and care. Do not twist from the spine, but turn your body to turn around. Bend from your knees and hips when lifting.
Use a carry-on bag with wheels: To decrease strain on back/neck/shoulders, a bag with wheels will reduce the effort required to carry your favourite books, technology and snacks. Don’t drag the bag from behind, keep it by side of your body.
Wear appropriate shoes: While it sounds so simple, nothing ruins a holiday like sore feet and blisters. Wearing shoes with adequate arch support will make your day much more comfortable.
Wear compression socks: These socks can help improve blood circulation, as well as prevent swelling in the feet during your flight.
Sit Well: You don’t have to sit beautifully all the time, you just have to straighten up regularly and take the load off your spine. Don’t cross your legs, it cuts your circulation. Gently extend and relax your legs.
Adjust the seat angle: Ideally, your knees should be level with your hips or even slightly lower. A footrest to lift your knees can also help. To avoid compression through your lower back and pelvis, your seat should be upright.
Use a neck pillow: Try keeping a pillow at back or sideways of neck. This assists in supporting the head in a slightly better position, which helps to reduce the stress placed on neck.
Use your headrest: A simple way to prevent forward head posture is to simply adjust your head so it is against the headrest.
Use a lower back support: A proper lower back pillow or even a rolled towel can be effective in maintaining the natural arch of your spine. This relieves pressure through your spinal muscles.
Get up, walk and stretch: Prolonged sitting is not good for anyone. Try to get up after every hour or two, walk around and do some stretches.
Move your body: In your seat do some exercises such as:
- Get your ankles pumping
- Sit tall and press your chin straight backwards(chin tucks)
- Hands on your shoulders and circle your elbows
- Hands across your chest and rotate through your spine
Take some deep breaths: If you are feeling a little claustrophobic or just want to increase overall relaxation, try taking some deep breaths. Deep breathing will allow you to maximally inflate your lungs and relax your body.
Prepare your body: Condition your body by taking proper “training” for the demands if you plan for hiking or walking around.
Stop for rest breaks: Whenever you feel you might need a break when driving longer distances, stop to stretch, hydrate and move.
For more information reach out to us at –
Pooja Physiotherapy & Healthcare Center
Blk 77 Indus road #01-521S’160077
Call now@ 6384 5452 or Whatsapp@ 8322 3371 or
drop an email at info@physiopooja.com.sg
