With the upcoming Holiday season right around the corner, many people will be travelling via plane, train, or automobile. Long trips can be aggravating for some folks, here are some tried and true tips to help ease some potential discomfort and arrive at your destination feeling great!
Did you know that the average head weighs approximately 10-12 pounds?
Your neck supports that heavy head and is composed of muscles, bones and tendons which provide a large range of motion. With an increase in sitting, sometimes from travel, working on laptops, cell phone use and a variety of other activities, the neck can be flexed forward causing stress to these structures, strain and sprain. Sleeping in different beds, using the wrong pillows, and unguarded movements can also stress these structures.
What can you do?
Get up and move! Try to change positions every 20-30 minutes. If you are in the airport, go for a little walk, if you are on a plane stand up in the aisle and reach your arms overhead for a full body stretch, and if you are driving for a lengthy amount of time try to pull over and get a little bit of movement in, some light stretching or even a quick walk.
When carrying a backpack be sure to use both straps, you’ll want to balance the weight and try to keep it light to avoid aggravating that neck!
Use the 20-20-20 rule if you are using electronics or reading a book. After 20 minutes of screen time, look at least 20 feet in front of you for at least 20 seconds, this will decrease eye strain which can be a component of some neck tension.
When sleeping try to avoid sleeping on your stomach. If on your side keep a pillow between your knees and the pillow under your head should not tilt your head up or let it flop downwards towards the bed, your spine should be in one straight line. If on your back try putting a pillow under your knees and avoid having a pillow that pushes your head and neck up and forward, a good pillow should support your natural neck curvature.
Safe travels and hopefully some of these tips will be valuable for you!
Dr. Sabrina Dupuis, DC takes a diverse approach to provide symptom relief through adjustments, soft tissue therapy, and physical therapy. Her goal is to help patients manage pain, return or increase their function, and to provide them with relevant and helpful tools that will keep them healthy and moving! She loves to work with a wide demographic of patients from all walks of life. In her spare time you can find Dr. Dupuis hiking, camping, pottery and cooking.
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