Whether you’re going to the beach, out West, to another country, or even only a few miles away to visit friends and family, these traveling tips can help you avoid lower back and neck pain!
Try to not remain in the same position for long periods of time.
Stiffness and soreness tend to occur the most after not moving out of one position for extended periods of time.
Driving to your destination?
- Stop at rest stops when you start feeling stiff to take a few minutes to stretch out.
- Switch from driver to passenger if you’re traveling with another person; this gives you the opportunity to freely move your legs while in the passenger seat and to do some stretches while sitting.
Flying to your destination?
- Take advantage of the limited amount of time when your seatbelt can be unfastened during your flight. Stand up out of your seat and do some stretching!
- Walk around the terminal before your flight and do some stretches at the gate. This will get your muscles warmed up which will lead to less tightness following the flight.
Be aware of your posture.
Whether you’re flying, driving, or traveling by other means, posture remains important on all aspects of your travel.
Before driving…
- Seat Distance
- Adjust your seat so that your knee has a slight bend in it when pressing both the break and gas. The other leg should be parallel and relaxed on the left.
- Seat Angle
- The back of your seat should be forward enough for you to have a slight bend in your elbows (about 30 degrees) while reaching for the steering wheel.
- Seat Height
- Pump the seat up or use a booster (no phone books!) to ensure that you are able to see the hood of your car. Any lower and you’ll be straining your neck forward and upward to see.
- Reaching the Wheel
- Ensure your steering wheel is low enough for your shoulders to not be shrugging up to your ears while driving. Always drive with two hands to prevent any muscle imbalances!
When flying…
- Take a neck pillow; taking a nap when your head is bobbing side to side strains the neck muscles.
- Utilize the tray table for improved posture when reading a book, watching a movie on your tablet, or even to let your arms rest in a neutral position.
- Relax your shoulders. Don’t let those arm rests force your shoulders up toward your ears!
