Summer is well and truly here! It’s that time of year where many of you gear themselves up for long awaited holidays and travels. It’s also the time of year where most of the injuries and issues I treat in my Osteopathy clinic tend to be related to travelling! But why? It’s mainly the fact we are doing things our body is not used to. Issues arise from the pre-holiday prep …”Let me squeeze in 3 weeks worth of cleaning and work into this last week before I go away”, or the journey itself, or the holiday and sleeping on mattresses our bodies aren’t used to, using pillows we aren’t used to and doing activities we aren’t used to can aggravate or trigger back pain. It’s no wonder many of us can end up in pain and discomfort! These are the ‘pain-free travel’ tips I’m regularly giving my patients.
Tips for injury prevention and pain-free travel:
Travel Tips Stage 1:
Pre-Holiday Prep: 1-2 weeks before you travel….
– If this isn’t your first holiday then you are already aware of what parts of the travel affect you the most. Prepare for this and invest in some travel props! Here are a few suggestions: Achy, swollen legs: compression socks, sore neck: neck support pillows, lower back ache: seat wedge.
-Make sure you pack comfortable and supportive footwear if you will be walking for long distances or be on your feet for long on holiday as regular sandals, flip-flops and croc style shoes maybe great for the beach and poolside but when worn over long periods can aggravate Achilles tendinitis and knee pain!
– Remember, no matter how much you do before you go away, there will STILL always be lots to catch-up on when you return. Something I too find frustrating but have also learnt to accept. With this in mind, please take care with the amount of work at home or at work you take on before you leave. If your back and body doesn’t feel great before you go away, trust me that it won’t get better itself! Book in a treatment to reduce the possibility of your back ‘going’ whilst away!
– For some people the thought of travelling or getting on a plane can create a lot of anxiety causing a lot of tension in the body and particularly the neck and shoulders. If you are one of these people, there are many natural remedies and therapies you can try to help address this. My quick temporary fix solutions are: Homeopathy: Rescue remedy or the Society of Homeopaths recommend regular doses of Aconite 30c all can be found at most Chemists and Health stores. These should be taken up to five days before you travel. Breathing exercises can also help manage the anxiety on the day or during take off and landing. Inhale for a count of 3 and exhale for a count of 6. Repeat this 10 times and you will feel calmer after.
Travel Tips Stage 2:
Getting to the airport/station:
-Brace your core (i.e. pull your belly button in towards your spine like you have a tight string or belt around your waist),and be mindful when carrying and lifting your suitcases.
-Switch which side you pull along or carry your suitcase/baggage on.
In the plane/train/car:
-Remove items from back pockets in trousers-pressure in these areas for prolonged period can cause bursitis in the hip!
-Use your seat wedge when sitting and use your neck pillows when sleeping. Use whatever props you have! Even on a short journey it can make a massive difference.
-Take breaks even on a short flight, stand and stretch your legs.
-Careful when reaching for overhead cases-brace your core!
Travel Tips Stage 3:
When Away….
-Be careful when lying on your front on sun loungers. Avoid over extension of the spine when lying on your front by adding a rolled up towel under your tummy.
-Get used to three knee hugs where you circle and rock your lower back to open it out and stretch it both morning and night. On holiday we sleep on mattresses our bodies aren’t used to, use pillows they aren’t used to and do activities we aren’t used to. All can aggravate or trigger back pain.
– This may seem obvious but I still treat many injuries occurring as a result of this! Avoid carrying little ones on shoulders. This can aggravate neck and shoulder pain.
Wishing you a very comfortable and super happy holiday!
By Ayshe Ibrahim Clinic Director and Principle Osteopath at The Backbone Osteopathic Practice
For more advice email info@thebackbone.co.uk. To book an appointment please call the clinic directly on 020 8886 8698.
