|  Traveling
Can Be a Pain In The Back
Traveling
is rough on the body. Whether traveling alone on business
or to a sunny resort with your family, long hours in a car
or an airplane can leave you stressed, tired, stiff and sore.
Warm
Up, Cool Down
Treat travel as an athletic event. Warm up before settling
into a car or plane, and then cool down once you reach your
destination by taking a brisk walk to stretch your hamstring
and calf muscles.
In
the Car:
•Adjust the seat so you are as close to the steering
wheel as comfortably possible. Your knees should be slightly
higher than your hips. Place four fingers behind the back
of your thigh closest to your knee. If you cannot easily slide
your fingers in and out of that space, you need to re-adjust
your seat.
•Consider a back support. Using a support behind your
back may reduce the risk of low-back strain, pain or injury.
The widest part of the support should be between the bottom
of your rib cage and your waistline.
•Exercise your legs while driving to reduce the risk
of any swelling, fatigue or discomfort. 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, and then
your gluteal muscles. Roll your shoulders forward and back,
making sure to keep your hands on the steering wheel, and
your eyes on the road.
•To minimize arm and hand tension while driving, hold
the steering wheel at approximately 3 o'clock and 7 o'clock,
periodically switching to 10 o'clock and 5 o'clock.
•Do not grip the steering wheel. Instead, tighten and
loosen your grip to improve hand circulation and decrease
muscle fatigue in the arms, wrists and hands.
•While always being careful to keep your eyes on the
road, vary your focal point while driving to reduce the risk
of eye fatigue and tension headaches.
•Take rest breaks. Never underesJohnHsiehate the potential
consequences of fatigue to yourself, your passengers, and
other drivers.
In
an Airplane:
• Stand up straight and feel the normal "S"
curve of your spine. Then use rolled-up pillows or blankets
to maintain that curve when you sit in your seat. Tuck a pillow
behind your back and just above the beltline and lay another
pillow across the gap between your neck and the headrest.
If the seat is hollowed from wear, use folded blankets to
raise your buttocks a little.
• Check all bags heavier than 5-10 percent of your body
weight. Overhead lifting of any significant amount of weight
should be avoided to reduce the risk of pain in the lower
back or neck. While lifting your bags, stand straight, away
from the overhead compartment so the spine is not rotated
during the process. Do not lift your bags over your head,
or turn or twist your head and neck in the process.
• When stowing 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. Instead, sit in your seat first
and using your hands and feet, gently guide your bags under
the seat directly in front of you.
• While seated, vary your position occasionally to improve
circulation and avoid leg cramps. Massage legs and calves.
Bring your legs in, and move your knees up and down. Prop
your legs up on a book or a bag under your seat.
• Do not sit directly under the air controls. The draft
can increase tension in your neck and shoulder muscles.
Safe
Travel For Children:
• Always use a car seat in a car or in a plane when traveling
with children below the age of 4 and weighing less than 40
pounds.
• Make sure the car seat is appropriate for the age and
size of the child. A newborn infant requires a different seat
than a 3-year-old toddler.
• In the car, the car seat should always be rear facing
as the forces and impact of a crash will be spread more evenly
along the back and shoulders, providing more protection for
the neck.
• Car seats should always be placed in the back seat
of the car. This is especially important in cars equipped
with air bags. If an air bag becomes deployed, the force could
seriously injure or kill a child or infant placed in the front
seat.
• Make sure the car seat is properly secured to the seat
of the vehicle and is placed at a 45-degree angle to support
the head of the infant or child.
• Ask the airline for their policy on child car seat
safety. Car seats for infants and toddlers provide added resistance
to turbulent skies, and are safer than the lap of a parent
in the event of an unfortunate accident. |
