September 19th, 2017
Mind Your Posture: Prefect Holiday Posture
So often, when people are on holiday and out of their normal routine, they can end up causing themselves unnecessary discomfort and stress by injuring themselves so taking note of these top holiday tips from our chiropractor, Mark Jones is a good place to start.
However you are travelling, before you go……………..
Suitcase selection – Choose wisely, buy the lightest case possible that has wheels; hard cases tend to weigh quite a lot before you even start to fill them.
Two cases are better than one – If possible, take two light suitcases rather than one, so you can distribute the weight more evenly.
Get a good night’s sleep – Travelling when tired increases your chances of injury, so make sure you sleep well the night before a long journey and avoid rushing around.
Make adjustments – Many back problems are caused or aggravated poor driving posture. If you’re driving to your holiday destination, ensure the seat position is slightly backwards so that it feels natural and that your elbows are at a comfortable and relaxed angle.
Relaxing – Relax at the wheel, as this reduces stress on the spine and allows your seat to take your weight.
Keep an eye on the clock – Stop and stretch your legs (and arms!) at least every two hours.
Clench! – If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles.
Keep it loose – Don’t wear tight clothing as they will restrict your movement.
Flying high – Avoid alcohol before and during the flight as this will cause you to dehydrate and, in turn, exaggerate muscle pain. Drink plenty of water instead.
Air-exercise – You will be restricted to your seat for most of the flight, but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles. Take the opportunity to get up and stretch your legs whenever you can.
Avoid ‘travelators’ – Get your joints moving quickly after a flight and walk to arrivals rather than the easy option of a moving walkway.
Round and round – Ensure your bags are easily identifiable (e.g. knot a ribbon around the handle) to avoid lifting other people’s heavy cases in error.
Push, don’t pull! – Many wheeled cases encourage you to pull the case handle from behind, but this makes the upper body/back twist. If possible, push the case in front of you or use a trolley making sure you choose one from the stack which does not have ‘wonky wheels’, as keeping it on track will not do your back any good!
At Your Destination…
Bed down – When you get to your hotel, if your bed is too hard ask the hotel staff for a spare duvet or blanket to put between you and the mattress. Firm beds are not always best, but it is easier to soften a hard bed than make a soft bed harder.
Lounging around – If you’re heading to the sun loungers in search of the perfect tan, try not to lie on your tummy with your back and neck arched back when reading your book or magazine. Put the reading matter on the floor, so that you can view it over the edge of the sun bed; this should allow you to keep your head and neck in a more neutral position.
Exercise in safety – If keeping in shape is on your holiday agenda, ensure you have a full induction to the hotel gym equipment.
Take your first step towards enjoying your life more by calling our team on 02886761861
The summer holidays are here and for many young families that can mean only one thing, holiday time! Wherever you’re going or whatever you’re doing for your holidays, you’re likely to spend a lot of the time travelling.
It can be the worst part of a holiday Whether you are suffering with back pain or not. At the posture doctor our chiropractor has some useful advice for you to bear in mind this year.
Before you go
There are few things you can do before heading off on your travels that will stand you in good stead and they mainly revolve around luggage;
First of all, pack only what you need and travel light. – think back to your last holidays when you packed half your wardrobe and the majority of it remained in your suitcase!
Consider how you will carry your luggage. At the posture doctor our Chiropractor always recommends luggage with wheels. If this isn’t possible a strong rucksack which distributes the weight evenly will do a good job.
Finally on luggage, two bags are better than one. Share the load.
If you’re driving
Ensure your driving position is correct. You want a slight bend at the elbows when your hands are on the steering wheel.
Take regular breaks. We know the temptation to get to your destination as quick as possible is strong but it is important to get out of the car and walk about and even stretch and circle your shoulders as you do so. You don’t even need to go into the shops to browse the magazines, just stop, get out and move!
Don’t wear tight and restrictive clothing.
Keep hydrated and relaxed- dehydration will exaggerate muscle pains.
On a bus, train or plane
Stretch and move. When on a coach, plane or train make sure you get up and move around at least once every half hour to relieve pressure and improve circulation.
Getting luggage off the carousel – the downfall of too many holidays! Don’t rush, if you miss it, it will come round again, make sure you have room to bend your knees, engage your core and use both arms. Usually people injure themselves doing the rush, grab, pull off the carousel – especially if it is a heavy piece of luggage.
While your on holiday!
Sandals and flip flops – a lot of the time they can reveal a lot of underlying problems in the structure of your body – a lot of people find a change in footwear can have an impact on their spine health (usually for the worse). So try and choose footwear with good support.
Sun bed problems! The position that sunbeds can put us in can result in a lot of strain in the joints, discs and muscles of the spine. Think about your posture and use a spare towel to help reduce strain by using it as a lumbar support or under your knees.
Pillow. Try to replicate the pillow you have at home which may mean folding up a towel to put under the pillow to raise it up.
Prefect Holiday Posture
Give us a call on 02886761861 and speak to us directly to discuss any of your posture concerns and learn more about our Posture Plans.