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DON'T LET TRAVELLING BE A PAIN IN YOUR BACK

"Prolonged sitting can wreak havoc on your body," says Dr. Bautch, president of the American Chiropractic Association's Council on Occupation Health. "Even if you travel in the most comfortable car or opt to fly first class, certain pressures and forces from awkward positions can result in restricted blood flow. One of the biggest insults to your system from prolonged sitting is the build up of pressure in the blood vessels in your lower legs."

In the Car:

  • Adjust the seat so you are as close to the steering wheel as comfortably possible. You should be able to fit four fingers between the back of your knees and your seat with your knees higher than your thighs if possible.
  • Consider a back support. The widest part of the support should be between the bottom of your rib cage and your waistline.
  • Exercise your legs while driving to reduce swelling, fatigue, and discomfort. Open and close toes, roll your shoulders forward and back.
  • Tighten and loosen your grip on the steering wheel to improve hand circulation.
  • Take rest breaks!

On the Plane:

  • Use pillows to maintain the natural S curve of your spine you have while standing. If the seat is hollowed from wear, use the folded blankets to raise yourself a little.
  • Check all bags heavier than 10% of your body weight. Try not to lift your bags over your head or turn or twist your head and neck in the process.
  • When stowing bags under the seat, do not force the object with an awkward motion using legs, feet, or arms.
  • Vary your position while seated occasionally to improve circulation and avoid leg cramps.



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