American Chiropractic Association offers tips to avoid muscle
soreness when traveling
You’ve been in the car or the plane for hours, your back is aching and your legs are stiff and sore; you can’t wait to stand up and get moving again. We’ve all been there. This summer, plan for a pain-free travel experience by making small changes that can make a big difference in how you feel once your reach your destination, advises the American Chiropractic Association (ACA).
Walk before and after a long trip to stretch leg muscles. |
"Prolonged sitting
causes a buildup of pressure in the blood vessels in your lower legs, which
causes soreness," explains Scott Bautch, DC, president of the ACA Council
on Occupational Health. “Simple moves, such as stretching or contracting and
relaxing your muscles, can increase blood flow.”
Twist in your seat when flying to prevent back pain. |
Consider these
additional tips for healthier travels:
Travel by CarStop to enjoy the scenery and you'll also help your body stay flexible. |
- Adjust
the seat so you are as close to the steering wheel as comfortably
possible.
- Progress
through a series of muscle stretches when driving: open your toes as wide
as you can, and count to 10. Count to five while you tighten your calf
muscles, then your thigh muscles, then your gluteal muscles. Roll your
shoulders forward and back. Always make sure to put safety first and keep
your hands on the steering wheel and your eyes on the road.
- Instead
of constantly gripping the steering wheel, alternate tightening and
loosening your grip occasionally to improve hand circulation and decrease
muscle fatigue in arms, wrists and hands.
- Take
rest breaks to move around and refresh yourself. Never underestimate the
potential consequences of fatigue to yourself, your passengers and other
drivers.
Crowded airplanes make exercise more challenging. Stretch at your seat or get up and walk down the aisle. |
-
Stand
up straight and feel the normal "S" curve of your spine. To prevent
back pain, use rolled-up pillows or blankets to maintain that curve when
you sit in your seat.
- Check
all bags heavier than 5 to 10 percent of your body weight. Avoid overhead
lifting of any significant amount of weight to reduce the risk of pain in
the lower back or neck.
- When
pushing your belongings under the seat, do not force the object with an
awkward motion using your legs, feet or arms. This may cause muscle strain
or spasms in the upper thighs and lower back muscles.
- While
seated, vary your position occasionally to improve circulation and avoid
leg cramps.
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