Summer vacation, while fun, often involves being seated during long periods of travel. While there’s no way to make sure everyone gets along during a road trip, here are a few easy-to-follow tips that will make the journey as comfortable and strain-free as possible:
1. Optimize your ergonomic setup.
If your seat has available lumbar support, make sure to use it. The purpose of lumbar support is to provide bracing on the low back to keep it in a neutral position. We naturally tend to slouch, which flexes through the lumbar spine, creating compressive load. Just as if you were at the office, you want to maintain a slight arch in the small of the back during a long trip.
Another tool we recommend to patients is small beach balls. They can be inflated to ideal pressure for each person and placed in the small of the back as well. This is a great option for use in airplane seats.
2. Get out of your seat periodically.
I recommend getting out of the car every hour and moving around for five minutes. This interrupts the compressive load that is placed on the spine while seated, and prompts the brain to reposition the body into a neutral posture. People who sit at a desk already know they should be doing this, and it also applies to truck drivers and vacationers who are seated in the car for extended periods.
Simply standing up and stretching for a few minutes will make a large difference in terms of comfort. A few easy exercises such as working the upper trapezius muscles can prevent tightness. Additionally, you may be able to exercise while on vacation. A brisk walk outside, stroll on a treadmill, or elliptical session will be very helpful in maintaining comfort.
3. Pack a cooler.
During long trips, staying properly hydrated is very important and often overlooked. A cooler packed with snacks will help to keep you alert and energetic.
4. Switch seats.
If possible, take turns driving with somebody else. This is especially important if you begin to feel sleepy. If you notice yourself dozing off, immediately find a safe place to rest instead of putting yourself and others in danger.
All other passengers should trade seats once in a while to prevent from staying in one position for a prolonged period of time. We often talk about positional release—if you are aware of your posture and the position you are in, you can prevent most forms of discomfort.
5. Pack light.
Carrying heavy luggage on one side of the body can create uneven posture and result in discomfort. Luggage with wheels and pull-out handles are a convenient alternative. For shoulder bags, alternate from arm to arm periodically to prevent fatigue.
During airplane flights, there are usually strict limits upon what can be taken on-board. Plan for this ahead of time so there will be no inconvenience or surprises during the boarding process.
6. Set realistic expectations.
I often see patients that do not realize how tired they will end up at the end of a trip. We are not built or wired to spend long periods of time in cramped seats. Set realistic expectations and plan for scheduled rest periods if possible. Spending a full day traveling without rest may end up making the vacation unnecessarily difficult or tedious.
If you have a question you would like to submit to Dr. Riley and his team, contact us today or give us a call at (918) 743-3737.
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