So often, when people are on holiday and out of their normal routine, they can end up causing themselves unnecessary discomfort and stress by injuring themselves. We see many patients within hours of them leaving Faro airport!
Before you go on holiday, you should choose your suitcase wisely. Buy the lightest case possible with wheels; hard cases tend to weigh quite a lot before you even start filling them. If possible, take two light suitcases rather than one, so you can distribute the weight more evenly. Many wheeled cases encourage you to pull the case handle from behind, but this makes the upper body/back twist. If possible, push the case in front of you or use a trolley making sure you choose one from the stack which does not have ‘wonky wheels’, as keeping it on track will not do your back any good! It’s important to get a good night’s sleep before travelling as tiredness increases your chances of injury, so try and be organised to avoid last-minute rushing around.
Many back problems are caused or aggravated by poor driving posture. If you’re driving to your holiday destination, ensure the seat position is slightly backward so that it feels natural and that your elbows are at a comfortable and relaxed angle. Relax at the wheel, as this reduces stress on the spine and allows your seat to take your weight. Stop and stretch your legs (and arms!) at least every two hours. If you’re stuck in traffic, exercise in your seat. Try buttock clenches, side bends, and shoulder shrugs and circles.
Avoid alcohol before and during the flight, as this will cause you to dehydrate and, in turn, exaggerate any muscle pain. Drink plenty of water instead. You will be restricted to your seat for most of the flight, but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles. Take the opportunity to get up and stretch your legs whenever you can. Avoid ‘travelators’ to allow you every opportunity to get your joints moving after a flight.
If you’re heading to the sun loungers in search of the perfect tan, try not to lie on your tummy with your back and neck arched back when reading your book or magazine. Put the reading matter on the floor so you can view it over the edge of the sun bed; this should allow you to keep your head and neck in a more neutral position.
Of course, having a pre and post-holiday check-up at Lagos Chiropractic is always a good idea!
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