Make sure to avoid some of the travel ‘bugs’ that can spoil a holiday!
So here’s a few travel tips to make sure you and your spine keep well these holidays!!!
Travelling by car or bus
- Take regular stretch breaks at least every 1 – 2 hours.
- Tuck in your chin & roll your shoulders back every hour to loosen tight muscles.
- Use back support, such as a small, rolled towel. Alternate behind the back & then between the shoulders.
- Sit upright with your head back before setting the position of your mirrors. This will remind you not to slouch.
- Stay well hydrated, sip water often.
- Pillows are light, so take a supportive pillow strapped to your case.
Put your seat upright & ensure your tailbone is as far back in the seat as it can be, with shoulders and head as supported as possible by the seat.
Travelling by plane
- Where possible, sit on the aisle to make it easier to regularly stretch and walk during the flight.
- Use a rolled up garment or small cushion as a spinal support, to maintain the natural shape of the spine.
- Be careful lifting suitcases. Bend with your knees, not your back.
- Regularly roll your ankles in circles and point then flex your feet.
- Stretch at least every 1 – 2 hours, and always stretch after sleeping.
- Stay well hydrated, sip water often.
- Place a supportive pillow inside your luggage or take an inflatable travel pillow.
- Before take-off, set your watch to the time zone of your destination, then eat, drink & sleep in alignment with this time during the flight to adjust to it.
Sleeping in a unfamiliar bed
- Sleep on your back or side as much as possible, avoid sleeping on your stomach!
- If the bed is ‘saggy’, consider putting the mattress on the floor.
- Use a ceiling fan instead of air-conditioning where possible to avoid cold blasts of air on your neck or back.
- Compensate for dips in the mattress by placing a small, soft towel under your side.
- Always stretch after sleeping.
- Stay well hydrated, sip water often.
Reference
- https://chiropractors.asn.au/component/k2/item/137-travel-tips-for-the-holidays
