During this time of year, the thought of travel for someone with back pain can seem unbearable.
Here are a few tips to remember this holiday season and all year long.
PRACTICE PROPER LIFTING TECHNIQUES:
Bend at the knees and use your leg muscles rather than your back muscles to lift
Avoid twisting the low back while lifting; instead, pivot with the feet
Carry heavy items as close to the body as possible, it’s all about leverage
Distribute weight evenly on each side of the body, use a back pack when possible.
If carrying one shoulder bag, switch sides often to avoid stressing one side of the back.
BRING YOUR OWN SUPPORTS
The seats on planes, trains and in cars may not provide you with the proper support for your lower back. Remember to pack your fulcrum set so you have your low back support at the ready when you need it. The inflatable fulcrum works great and will fit in your carry on so you can use them anywhere. https://www.postureresources.com/fulcrum-exercises/
REMEMBER YOUR POSTURE
Remember poor posture will put stress on your spine and nervous system. Try to sit up straight with your back aligned. Remember to keep shoulders back and feet flat on the floor when possible. Use of a posture strap while driving or sitting on a plane for an extended period of time may help you remember your posture and keep your shoulders back. However it is not recommend to wear all the time, too much of a good thing can be bad for you.
Staying hydrated not only helps with your alertness, controlling appetite, and reducing muscle cramps but it also keeps every day symptoms of travel like fatigue, headaches, and dry skin at bay. Drinking clean filtered water is the best way to stay hydrated. Start your day by drinking your 2 oz of sole followed by 8 oz of pure water to help keep your cells hydrated and help maintain your electrolytes. Drinking water is the best way to stay hydrated. While traveling try to carry a refillable bottle with you as most airports now have water fountains to fill them up after going through security.https://www.postureresources.com/sole-benefits-and-how-to-guide/
Oxygen is essential for a good health. During times of stress we tend to shallow breath in the upper part of the chest only. Take a few moments ever hour to take 3 deep diaphragm breaths. Breathing as deeply as possible using your diaphragm to draw air completely into your lungs then use your stomach muscles to completely exhale. This will help keep your body oxygenated while reducing stress.
REMEMBER DAILY HOME REHAB IS ESSENTIAL FOR YOUR SPINE AND YOUR HEALTH