Whether you’re commuting, going overseas or staying somewhere else, today’s blog post is about keeping you safe and healthy while you are travelling.
Firstly, as a client of Feel Amazing Chatswood, you’ve probably heard us talk about maintaining treatment outcomes through regular stretching and targeted exercises. It’s important to keep on doing these when away from home, even for a few minutes each day. The aim is to keep your body functioning at its best, so you’ll be less prone to injury and illness, something no one wants to deal with while travelling.
If you’ve been walking more than normal, or feeling aches and pains, then you could have a hot shower to ease muscle strain and tension. Or if you have access to it, soak your feet in water, walk some laps in a pool, or even better, in the ocean; your body and mind will thank you for it.
We all know the negative effects of sitting for long periods, so taking any opportunity to get up and move about is also important – we’ve included some handy hints on ways to do this when travelling.
Finally, remember to practice good hygiene habits, maintain healthy food choices, and keep hydrated. Drinking clean filtered water regularly can have amazing benefits for your body.
Top travel tips to keep in mind on your next journey
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.
- If you are prone to fluid retention, then compressions socks are a great option to reduce swelling and discomfort.
- 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 an Unfamiliar 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.
Healthy eating
- Having a plan can save you the stress and struggle of hunting for nutritious snacks along the way. Often, it’s not practical to travel with lots of fresh foods, so try to focus on nonperishable snacks, such as protein or energy bars with low sugar content.
- Make healthy choices and try to have indulgences in moderation. You might decide to give yourself the option of one indulgent meal a day – so if you decide to indulge in a rich meal or snack, balance it out with lighter choices later in the day.
- If you’re travelling internationally, make sure you check whether the tap water is safe to drink. If in doubt, choose bottled water to ensure you have access to safe drinking water.
- Remember that no matter where you travel, staying hydrated is crucial, so try to carry water with you to prevent dehydration.
Before you head off on your travel adventures, remember to book in with us for your massage, acupuncture or chiropractic treatment. Then, when you are back, we will be here to iron out those kinks, release tight muscles and help restore balance after your journey home. We also love to hear about your travel stories, so do update us when we see you next.
Safe and happy travels,
Feel Amazing Team
References – includes travel tips from the Australian Chiropractors Association website