Long Travel Day? Stretch and Move to Feel Better

WASHINGTON —The holiday season can be a joyous time to spend with family and friends but it often involves long travel days to make it all happen. Sitting for hours in the car or on a plane can cause back aches, joint pain and general discomfort.

If you’ll be traveling for the upcoming holidays, we’ll give you some tips to make it a pain-free experience. If you’re hosting, share these tips with your guests so they will feel rested and healthy when they arrive, and you can focus on enjoying the season.

What Happens When You Sit Too Long

You’re probably familiar with what happens when you sit too long at work. Your back starts to hurt, you get tired, and you lose focus. According to research, a sedentary lifestyle is also a leading cause of health issues. It can increase your risk of cardiovascular disease, diabetes, high blood pressure and depression.

• Back Pain: There are many causes of back pain. Prolonged sitting in a car or a plane with poor posture puts pressure on your lumbar spine. 
• Muscle Tightness: Sitting also leads to tight hip and leg muscles — which may further exacerbate back pain.

• Poor Circulation: If you’ve ever been on a cross-country flight and noticed swollen ankles when you arrived, you may have had poor circulation. In severe cases, blood clots can also form on long-haul, crowded plane rides.

• Fatigue and Low Mood: Fatigue may not be a bad thing on a plane or as a car passenger — but you certainly don’t want it while driving. 

Tips for Long Car Rides

Whether you’re driving or riding as a passenger, here are some tips for long car rides — especially on heavy traffic days around the holidays.

• Warm Up: It may sound silly, but “warming up” before a car ride can benefit your muscles and joints. Move all of your joints (neck, shoulders, wrists, spine, hips, and ankles) in controlled circles in all directions before getting into the car.
• Prepare Your Seat: Some people like a cushion for their lumbar spine in the car. It can support the natural curve of your spine and may reduce pain.

• Stretch On the Go: Passengers only: do ankle, wrist, shoulder and neck circles while traveling. Doing light movements while sitting can help.

• Take Breaks: If possible, stop every one or two hours to get out of the car, walk around, and do some more joint movements. Stretch your calves, quads, hamstrings, glutes, and hips. Drivers especially need these breaks since they may not be able to move much while they are driving. 

• Hydrate: Drink water throughout the trip. Staying hydrated lubricates your joints and muscles and helps you stay awake.

Tips for Planes and Airports

You have less control when you’re on a plane than driving a car. It’s crowded and uncomfortable, and the plane won’t stop for you to get out and stretch. Here’s what to do.

• Make Use of the Airport: Arrive early and use layovers as movement breaks. Walk around the airport, mobilize your joints, and do easy stretches. Just like for the car, do a whole joint “warm up” before you board the plane.
• Opt for the Aisle Seat: When buying your plane ticket, choose an aisle seat if possible. Though it’s still limited, you’ll have easier access to get up and move around.

• Consider Cushions: You can get a small lumbar spine cushion to support your posture.

• Get Up Once an Hour: Especially for those long flights, try to get up once an hour. Walk down the aisle and stand by the bathroom if there’s space. Stretch your arms up and do some light joint circles if possible. Getting up is more beneficial than having the right pillow in your seat.

• In-Seat Movements: It’s crowded, but you may be able to do ankle and neck circles and spinal twists. Moving your feet and ankles keeps your blood flowing and can help prevent swelling and blood clots.

Move While You’re On the Move

Relax during the holidays, but keep moving your joints to improve long travel days. You can’t control an annoying seat neighbor on a crowded plane, but you can boost your mental and physical health by taking an aisle walk and stretching. Travel safely!

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