Dear Friends of Roscoe Chiropractic,
It's almost upon us, the unofficial last weekend of summer. Collective wistful sigh...
Ok, so Labor Day weekend is here I can't say I'm unhappy to have a long weekend, although it would be great to have a road trip planned or tickets to fly somewhere interesting for the weekend. Regardless of my inability to make proper plans, I will assume that most of you out there do in fact have some travel in your plans for this coming holiday. So, just in case, I thought I'd share some good tips for comfortable and healthy travel.
We all know what it's like to sit for a extended periods of time while en route to a travel destination, but prolonged sitting and certain pressures from awkward positions can result in restricted blood flow. The biggest assault on your system from long periods of sitting is the build up of pressure in the blood vessels in your lower legs.
The ACA (American Chiropractic Association) suggests the following tips to make your travel as comfy as possible.
1. Treat travel like an exercise or athletic event. Warm up your muscles and get blood flowing before you settle into a car or plane. When you reach your destination take some time to cool down by taking a brisk walk to stretch your hamstring and calf muscles.
In the Car --
1. Adjust the seat so you are as close to the steering wheel as is 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 should readjust your seat.
2. Consider using 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.
3. Exercise your legs while driving to reduce the risk of swelling, fatigue or discomfort. Open your toes wide and count to ten. Count to five while you tighten your calf muscles, then thigh muscles, then gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and eyes on the road.
4. To minimize hand and arm tension while driving, hold the steering wheel at approximately 3 and 7, periodically switching to 10 and 5.
5. 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.
6. 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.
7. Take rest breaks. Never underestimate the potential consequences to yourself, your passengers and other drivers.
In an Airplane --
1. 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.
2. 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 right in front of the overhead compartment so the spine is not rotated. Do not lift your bags over your head, or turn or twist your head and neck in the process.
3. 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.
4. While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring legs in, and move your knees up and down. Prop your legs up on a book or bag under your seat.
5. Do not sit directly under air controls. The draft can increase tension in your neck and shoulder muscles.
Safe travel for children --
1. Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
2. Ask airline for their policy on child 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.
3. Make sure the car seat is appropriate for the age and size of the child.
4. Car seats should always be placed in the back seat of a car - ideally in the center. This is especially important in cars equipped with air bags.
5. 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.
I know this a lot of information and much of it is common knowledge but it's good to share anyway just in case. I hope every has a very safe and happy Labor Day weekend.
Take Care!
Karla H.
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