Once March rolls around many people start itching to travel, whether it’s for a late winter tropical vacation, a family getaway for spring break, or a planned summer trip on the horizon. The perks of travel far outweigh the negatives, but one pesky drawback is the increased back and neck pain associated with long flights or car rides, lackluster sleep accommodations, and jampacked itineraries. Fortunately, Stow Family Chiropractic can help prepare you for a memorable vacation (or a boring work trip) that won’t be overshadowed by pain and tightness!
Phase One: Before You Leave
Get Adjusted:
Obvious, but essential! Ensuring the spine is properly aligned prior to a big trip with help prevent injury and fatigue. An adjustment will also boost your immune system and kickstart your nervous system so that your body will be more resilient during travel.
Increase Hydration:
Air travel (and travel in general) creates an increased need for hydration because changes in altitude, cabin pressure, and moisture levels can lead to increased jet lag, thirst, tiredness, headache, dizziness and lightheadedness. Dehydrated muscles are also more susceptible to soreness, tightness and injury. Start upping your water intake a week prior to traveling, and keep it up during the trip!
Pack the Essentials:
Preparedness is key. If you’re prone to certain injury, like low back pain, neck pain, or plantar fasciitis from increased walking, its important to pack a few key items.
- Low back support: a simple lumbar cushion–or even a rolled-up jacket or blanket–can be placed behind the lower back on a plane or car seat to maintain healthy posture and minimize pain flare-ups.
- Neck pillow: U-shaped pillows are designed to allow passengers to sleep or rest without bending the head too far in any direction and straining the neck. (tip: prevent “tech neck” by holding or positioning devices in front of your eyeline to prevent poor posture for long periods of time).
- Ice pack: Pack a couple of ice packs in the car or bring zip-lock baggies on the plane. Ask a flight attendant to fill the bag with ice for a quick make-shift ice pack!
- Custom orthotics: Don’t forget your orthotics at home! Proper arch support will prevent fatigue, low back pain, plantar fasciitis flare-ups, and ensure proper alignment on long walks.
Phase Two: During Your Trip
Maintain Correct Posture:
Staying seated for long periods of time keeps the spine in a static posture that puts excess pressure on the muscles, joints, and spinal discs. When checking posture, look for the following:
- Both feet are flat on the ground
- The curve of the lower back is supported by the seat’s lumbar support or added support
- Both ears are aligned over the shoulders without the chin jutting forward, and the shoulders are aligned over the hips to avoid stress on the back
- A headrest supports the middle of the head and does not push forward
Get Up and Stretch:
To keep blood circulating and muscles and joints active, try and get up at least once an hour to move around and stretch.
- Hamstring stretch: Place one foot in front of the body on a seat or bench, gently lean forward until a stretch is felt in the back of the thigh, and hold for 30 seconds. Stretching the hamstrings can reduce muscle tension that pulls on the lower back and worsens back pain.
- Neck stretch: Slowly bend the ear to the shoulder and hold for 15-30 seconds before repeating on the other side and front to back. This stretch alleviates muscle tension in the neck and shoulders and reduces pain and fatigue.
Get Proper Rest:
Whether you’re on a stressful work trip or a fun vacation, travel puts extra stress on the body which often leads to pain, fatigue and illness. Aim for eight hours of restful sleep per night and try not to overdue the fun part of the vacation ;).
Ice Problem Areas:
Reduce inflammation, swelling and pain by following our icing protocol: 15 minutes on, an hour off, and repeat at least 2-3 times throughout the day.
Phase Three: Returning Home
Ease Back In:
If possible, take a day between travel and returning to “real-life” to rest and recuperate. Even if you don’t feel it, your body has just gone through many changes! Hydrate, eat healthy, nourishing meals, and rest before returning to work.
Get Adjusted:
You guessed it! 1 or 2 adjustments upon returning home will ensure proper alignment, boost your immune system, and get your nervous system ready to rock!
Contact us today!
Chiropractic care utilizes a whole-body approach to healing that employs non-invasive techniques to restore your quality of life. These techniques, including chiropractic adjustments, therapeutic exercises, spinal decompression, and cold laser therapy, can often eliminate the need for invasive surgery and addictive pain medication. Our goal at Stow Family Chiropractic is to relieve pain naturally and restore your body’s ability to heal. To schedule an appointment, call us at 978-897-1770.