Travel
Aches and Strains Can Be a Pain in Your Back
Traveling
can be rough on the body. Whether you are traveling alone on business
or on your way to a sunny resort with your
family, long hours in a car or an airplane can leave you stressed,
fired, stiff and sore.
"Prolonged sitting can wreak havoc on your
body," says Dr. Scott Bautch, president of the American Chiropractic
Association's (ACA) Council on Occupational 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 buildup of pressure in the blood vessels
in your lower legs. Contracting and relaxing the muscles helps the
blood flow properly."
Dr. Bautch and the ACA suggest the following tips
and advice to fight the pains and strains of travel before they
occur.
Warm Up, Cool Down
- Treat
travel as an athletic event. Warm up before settling into a car
or plane, and cool down once you reach your destination. Take
a brisk walk to stretch your hamstring and calf muscles.
In the Car
- Adjust
the seat so you are as close to the steering wheel as comfortably
possible. Your knees should be slightly higher than your hips.
Place four fingers behind the back of your thigh closest to your
knee. If you cannot easily slide your fingers in and out of that
space, you need to re-adjust your seat.
- Consider
a back support. Using a support behind your back may reduce the
risk of low-back strain, Pain or injury. 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 the risk of any swelling,
fatigue or discomfort. Open your toes as wide as you can, and
count to 10. Count to five while you tighten your calf muscles,
then your thigh muscles, then your gluteal muscles.
- Roll
your shoulders forward and back, -making sure to keep your hands
on the steering wheel, and your eyes on the road.
- To
minimize arm and hand tension while driving, hold the steering
wheel at approximately 3 o'clock and 7 o'clock, periodically switching
to 10 o'clock and 5 o'clock.
- Do
not grip the steering wheel. Instead, tighten and loosen your
grip to improve hand circulation and decrease muscle fatigue in
the arms, wrists and hands.
- While
always being careful to keep your eyes on the road, vary your
focal point while driving to reduce the risk of eye fatigue and
tension headaches.
- Take
rest breaks. Never underestimate the potential consequences of
fatigue to yourself, your passengers and other drivers.
In an Airplane
-
Stand up straight and feel the normal "S" curve of your
spine. Then use rolled-up pillows or blankets to maintain that
curve when you sit in your seat. Tuck a pillow behind your back
and just above the beltline and lay another pillow across the
gap between your neck and the headrest. If the seat is hollowed
from wear, use folded blankets to raise your buttocks a little.
-
Check all bags heavier than 5- 10 percent of your body weight.
Overhead lifting of any significant amount of weight should be
avoided to reduce the risk of pain in the lower back or neck.
While lifting your bags, stand right in front of the overhead
compartment so the spine is not rotated. Do not lift your bags
over your head, or turn or twist your head and neck in the process.
- When
stowing belongings under the seat, do not force the object with
an awkward motion using your legs, feet or arms. This may cause
muscle strain or spasms in the upper thighs and lower back muscles.
Instead, sit in your seat first, and using your hands and feet,
gently guide your bags under the seat directly in front of you.
-
While seated, vary your position occasionally to improve circulation
and avoid leg cramps. Massage legs and calves. Bring your legs
in, and move your knees up and down. Prop your legs up on a book
or a bag under your seat.
-
Do not sit directly under the air controls. The draft can increase
tension in your neck and shoulder muscles.
Safe Travel for Children
-
Always use a car seat in a car or in a plane when traveling with
children below the age of 4 and weighing less than 40 pounds.
-
Ask the airline for their policy on child car seat safety. Car
seats for infants and toddlers provide added resistance to turbulent
skies, and are safer than the lap of a parent in the event of
an unfortunate accident.
-
Make sure the car seat is appropriate for the age and size of
the child. A newborn infant requires a different seat than a 3-year-old
toddler.
-
In the car, the car seat should always face the rear. In this
position, the forces and impact of a crash will be spread more
evenly along the back and shoulders, providing more protection
for the neck.
- Car
seats should always be placed in the back seat of the car. This
is especially important in cars equipped with air bags. If an
air bag becomes deployed, the force could seriously injure or
kill a child or infant placed in the front seat.
-
Make sure the car seat is properly secured to the seat of the
vehicle and is placed at a 45-degree angle to support the head
of the infant or child.
Chiropractic Care Can Help
"If you follow these simple tips, you can
enjoy pain free, safe travel," says Dr. Bautch. "If you
do experience pain and stress on your back, doctors of chiropractic
are trained and licensed to diagnose and treat problems of the spine
and nervous system."
Chiropractic in Cyberspace
If
you like to surf the Net, check out the ChiropraticSportCare.com
where you can also obtain additional information about preventing
spinal pain and injury and learn about chiropractic education and
the history of the chiropractic profession. Visit us today at ChiropraticSportCare.com
or call us at 773-755-BACK (2225).
Source:
American Chiropractic Association |
A
Happy and Healthy New Year!
A
note to our patients... Happy New Year! We wish you a warm and healthy
2003.
Also,
welcome to our new quarterly e-newsletter. We hope to provide you
with the latest chiropractic information to empower you to improve
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If
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chiropracticsportscare.com. |
Ask
the Doctor
Question
I
have been diagnosed with herniated disc C5-C6. I also have middle
and back pain due to a car accident. I have pain all over my body.
An MRI was done on my neck only. I am pushing to have an MRI done
on the rest of my spine but do not have any response from any doctor
on this. Also, when I walk, I have lower back pain with a feeling
of exacration. What does all of this mean.
-
Florine Duplessis
Answer
Florine,
A
herniated disc at that level means there is discal material extending
beyond its normal confines. It may cause pain by putting direct
pressure on surrounding tissues. Without examining you it is hard
to determine the cause for all the other pain you are experiencing.
My advise would be to get a chiropractic evaluation, chiropractic
is excellent at relieving pain due to trauma like car accidents.
More importantly, it will fix the problem and prevent future degradation.
Dr.
Jason W. Ingham
----
Question
I HAVE A QUESTION IN REGARD TO YOUR DEEP TENDON REFLEXES. WHAT ARE
THEY AND WHAT DOES A MEASUREMENT OF 2/4 MEAN? THANK YOU!
- Gina
Answer
Gina -
Deep
tendon reflexes are a way of testing reflex arcs and different vertebral
segments of a patients body. For example, biceps tendon tests segment
C5-C6, Tricep C7-C8, Patellar L3-L4, and many others. A 2/4 is a
normal response as described by the Wexler scale of measuring DTR's.
Dr.
Jason W. Ingham |
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|
January
2003