Summer holidays and weekend getaways are quickly approaching, and whether you’re planning a quick domestic trip or an international adventure, one thing remains constant: travel can take a toll on your body.
Long hours sitting on planes, trains, or in cars, sleeping in unfamiliar beds, and standing in queues can leave you feeling stiff, sore, and exhausted. But with a few simple adjustments, you can arrive at your destination feeling refreshed. Below, we offer up our best tips to help you arrive ready to enjoy your holiday.
What Is the Best Way to Sit and Sleep?
When travelling, maintaining proper posture can help prevent the aches and pains that can dampen your holiday spirit.
For sitting during long journeys, make sure to:
- Keep your feet flat on the floor rather than tucked underneath you.
- Position your knees slightly lower than your hips if possible. Use an ABC seat wedge (ask about these at our clinic!) or make your own by putting a cushion or scarf (or similar) under your bum to create your own seat wedge angle. While it’s not perfect, it will help!
- Avoid crossing your legs for extended periods, as this can impede circulation.
- Take advantage of armrests to reduce strain on your shoulders and upper back.
If you’re driving, try these tips:
- Adjust your seat so your knees are slightly bent when pressing the pedals.
- Position the steering wheel so your elbows are bent at approximately 120 degrees.
- Use cruise control on long stretches to give your legs a break.
- Stop every one to two hours to walk around and stretch, such as performing the reaching stretches we give you.
For those inevitable waiting periods at airports or stations, you can:
- Shift weight between legs when standing in queues.
- Perform subtle calf raises to maintain circulation.
- Consider using a backpack with proper support rather than carrying a heavy shoulder bag. Additionally, setting your backpack down on the ground while you wait can offer some serious relief.
- Walk around as much as you can before you’re sitting on the plane.
- Don’t use travel pillows behind your head as they push your head and spine forward. However, you may want to turn the pillow around the other way or use it to lean on the window.
How Can I Sleep Better When Traveling?
Sleep quality often suffers when we’re away from home, but it’s undeniably important for enjoying your holiday. Here are some strategies to improve your sleep while travelling:
- Since hotel beds tend to be quite soft, we recommend looking under the sheets; if there is a mattress topper, remove it.
- You may find you need a lower pillow height than usual, too. Often, hotel pillows are big and squishy, which can cause neck pain. We recommend bringing an ABC travel pillow or using towels instead.
- If your hips ache or hurt from sleeping in a soft bed, try placing a towel under your hips when sleeping.
- Request a room away from lifts and ice machines to minimise noise disruption.
- Pack a sleep mask and earplugs to block out unfamiliar lights and sounds.
- Maintain your bedtime routine as much as possible.
- If jet lag is a concern, gradually adjust your sleep schedule a few days before departure.
For overnight flights or train journeys, these tips can also help you get at least a bit of rest along the way:
- Choose a window seat, if possible, to have something to lean against.
- Use an ABC seat wedge for proper spinal support.
- Avoid alcohol and caffeine, which can disrupt sleep quality.
- Stay hydrated, but limit fluids right before and during sleep time.
- Consider compression socks to improve circulation during long-haul flights.
Overall, small adjustments in how you sit, stand, and sleep while travelling can make a big difference on how you feel upon arrival and throughout your holiday. Before and after your travels, consider visiting your Finsbury Park chiropractor to help ease any aches, tension, or pain. This can set you up for success when travelling (and with that post-vacation recovery)!
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