The Secrets of Traveling Pain-Free

Please enjoy this article I wrote for www.Boomer-Living.com Old man winter is coming and the minds of those of us living back east turn to thoughts of traveling to warmer climates. Holidays beckon us to go home to our families. Some of us can’t wait to get on the ski slopes. There are many reasons to travel during winter, and I hope that if you have the opportunity to do so, you can do so without pain.

Unfortunately, traveling usually requires a lot of sitting. Prolonged sitting can wreak havoc on the body.

Sitting in awkward positions for long periods of time can restrict blood flow. This can build up pressure in the blood vessels, especially the legs. To keep your blood flowing properly, change your position often and try not to sit longer than 20 -30 minutes at a time.

Exercise your calf and foot muscles regularly:

- Every half hour or so, bend and straighten your legs, feet and toes when you are seated.

- Press the balls of your feet down hard against the floor or foot-rest every so often. This helps to increase the blood flow in your legs.

When traveling by plane, use a rolled-up towel or pillow for your neck and lower back to provide support. Check all bags that are heavier than 5-10% of your body weight. When placing your carry-on under the seat, do not force the object with your foot as you may injure your foot, knee or lower back. If you are storing bags in an overhead compartment, consider asking the flight attendant for help. Do not sit directly under the air controls because a draft on your neck may cause tightness or spasm.

If you are traveling by automobile, sit as close to the steering wheel as possible, knees slightly higher than the hips, to avoid backaches. Consider purchasing a back support for the car. The better lumbar supports also feature a support for your bottom (gluteal region). Curl your toes and flare your toes out as often as possible. Squeeze your gluteal and leg muscles. Loosen and tighten your grip on the steering wheel to improve hand and arm circulation.

Most of us boomers were taught to grip the steering wheel at the 10 o’clock and 2 o’clock position. To avoid headaches and neck tension, it is better to grip the steering wheel at the 5 o’clock and 7 o’clock position. Consider resting after one hour of driving. This mini-break should be at least 15 minutes in length and you should stretch the back of your legs and walk a bit during it.

Many people begin to experience “crunch time” as the travel date gets closer. Everything needs to get done before you travel. You may decide to work extra hours to make up for the money lost while on vacation, clean the house, complete the many errands that you will not be able to do when you are gone, etc.

There are two things that can occur while you are in this “rushed state”. One, you may run yourself so ragged that you get sick and can’t enjoy your vacation. Two, by trying to complete so many tasks, you may injure yourself and then your vacation is ruined.

To avoid either of these situations, consider working one extra hour a day during the two weeks prior to vacation date. This action step alone will help to eliminate increased stress. This same principle can be applied to packing, cleaning, and completing chores.

Regardless of your mode of travel, always pack the car the night before. This will decrease the chance of injuring the neck and/or lower spine.

When traveling by plane, budget additional funds to pay the sky captain (baggage handler at the departure gate). When you arrive at the airport, walk straight over to the skycap, tip in hand, and say, “Can you please help me unload my bags?” He or she will be very happy to help and you will avoid an injury. The same scenario should be repeated when you arrive at your destination. Many a patient has injured his shoulder, neck or lower back grabbing luggage from the luggage carousel. The neck, back, shoulders, and legs are more susceptible to injury after flying due to stiffness from prolonged sitting. If you are stiff and attempt to lift luggage, there is a great chance of injury.

If you do not have a non-stop flight and suffer with any type of pain, make arrangements with the airline to have assistance when you arrive at your connecting destination. Traveling in the little motorized vehicle from one gate to another gate will decrease the chances of exacerbating your condition.

If your budget will allow, consider setting an appointment with a massage therapist on your date of arrival or the next morning. This will help to soothe any muscles that may have been irritated from traveling.

If you follow these simple tips, you can enjoy a pain-free travel experience. Have safe travels.

Dr. Michael J. Kaye