Avoid some of the travel bugs that can spoil a holiday.
Travelling by car or bus
- Take regular stretch breaks at least every 1 - 2 hours.
- Tuck in your chin & roll your shoulders back every hour to loosen tight muscles.
- Use back support, such as a small, rolled towel. Alternate behind the back &
then between the shoulders.
- Sit upright with your head back before setting the position of your mirrors. This
will remind you not to slouch.
- Stay well hydrated, sip water often.
- Pillows are light, so take a supportive pillow strapped to your case.
- Put your seat upright & ensure your tailbone is as far back in the seat as it can
be, with shoulders and head as supported as possible by the seat.
Travelling by plane
- Where possible, sit on the aisle to make it easier to regularly stretch and walk
during the flight.
- Use a rolled up garment or small cushion as a spinal support, to
maintain the natural shape of the spine.
- Be careful lifting suitcases. Bend with your knees, not your back.
- Regularly roll your ankles in circles and point then flex your feet.
- Stretch at least every 1 - 2 hours, and always stretch after sleeping.
- Stay well hydrated, sip water often.
- Place a supportive pillow inside your luggage or take an inflatable travel pillow.
- Before take-off, set your watch to the time zone of your destination, then eat,
drink & sleep in alignment with this time during the flight to adjust to it.
Sleeping in a strange bed
- Sleep on your back or side as much as possible, avoid sleeping on your stomach!
- If the bed is ‘saggy’, consider putting the mattress on the floor.
- Use a ceiling fan instead of air-conditioning where possible to avoid cold
blasts of air on your neck or back.
- Compensate for dips in the mattress by placing a small, soft towel under your
side.
- Always stretch after sleeping.
- Stay well hydrated, sip water often.
Do the Straighten Up
Australia exercise
program once a day,
while you
brush your teeth! Find it here https://chiropractors.asn.au/straighten-up-app
For more helpful tips contact our friendly staff on 02 6583 9393
