Whether you’re traveling for business or pleasure, long hours in a car or airplane can leave you stressed, tired, stiff and sore. Certain pressures and forces from awkward positions can result in restricted blood flow, and the only way to normalize it is to contract and relax your muscles. To prevent travel-related strains before they occur, consider the following tips:
Warm up and cool down
Treat travel as an athletic event. Warm up before settling into a car or plane, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.
In a car
• Adjust the seat so you’re 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 can’t easily slide your fingers in and out of that space, you need to readjust your seat.
• Consider a back support—it can reduce the risk of lower 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, then your gluteal muscles. Roll your shoulders forward and back, but make sure to keep your hands on the steering wheel and your eyes on the road.
• Instead of gripping the steering wheel, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in your arms, wrists and hands.
• Vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
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 (just above your beltline) and lay another pillow across the gap between your neck and the headrest.
• Check all bags heavier than 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. While lifting your bags, stand right in front of the overhead compartment so your spine doesn’t rotate.
• While seated, switch your position occasionally to improve circulation and avoid leg cramps. Massage your legs and calves. Bring your legs in, and move your knees up and down. Prop your legs up on a bag under your seat.
• Don’t sit directly under the air controls—the draft can increase tension in your neck and shoulder muscles.
