• Avoid the Pain of Travel

    Posted on May 15, 2018 by in Health Tips & News

    The joys of a family vacation can be overshadowed by the ‘pain’ of hauling excessive luggage, sleeping in a different bed and extended periods of sitting. Here are our favorite tips to keep you feeling your best while traveling so you can enjoy your destination and avoid the pain of travel.

    Take breaks while driving

    Every hour or two, stop and walk for a few minutes. It’s also not a bad idea to do some standing back extensions. Sitting places your spine in a flexed position, so moving it the opposite direction can prevent pain.

    Support your back

    If you’re going to be sitting for extended periods, like on an airplane, using lumbar support can keep you more comfortable. A lumbar roll, or small pillow works well placed between the seat and the small of back. Using a rolled jacket or blanket is another good option.

    Choose the right luggage

    Suitcases with wheels let you avoid lifting and carrying. If you’re flying, check your bags to avoid the overhead lifting. A backpack that can be worn on both shoulders makes a great carry-on and is easier to handle than a bag you can only use one hand on. For more information on specific luggage, click this link -> Injury Free Vacation. . .  It’s in the Bag

    Dress to move

    Comfortable shoes and clothes let you walk when you have the opportunity. If you have down time, like waiting at the gate at the airport, or waiting for your hotel room to be ready, use the opportunity to take a walk instead of sitting.

    Pillow talk

    If you have a long flight, train or car ride where you plan to sleep, use a neck pillow. This helps you avoid sleeping with a twisted neck, then waking up in pain. If you’re worried about the comfort of the pillows at the hotel, don’t be afraid to bring your own.

    Listen to your body

    Vague discomfort is often a warning sign that you need to move!

    Don’t take a vacation from exercise

    Maintain your usual activity level. Research local exercise facilities before you head to a new town, take your running shoes, and travel with your theraband and foam roller. The more you can maintain your activity level, the less likely you are to end up in pain. Going for runs and walks in new places are great ways to see the area!


    With these tips, you should be able to arrive at your destination feeling ready to enjoy your time with your family instead of in pain, stiff, or sore.


    If you have a trip coming up and want to be prepared to get through it pain free, give us a call at (602) 808-8989 to set a time to meet with a therapist to help relieve pain you already have and fend it off in the future. (If you just got back from a long trip as well, let us know. We’ll help you recover from that pulled muscle you got from hiking or the lower back pain from the uncomfortable seats.)


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