By Dr. Joe Ferguson and Dr. Sammie Ferguson, Stout Clinic of Chiropractic

HEALTHY LIFESTYLES

By Dr. Joe Ferguson and Dr. Sammie Ferguson, Stout Clinic of Chiropractic

HOLIDAY TRAVEL

Holiday travel can be rough on your body. You can hardly make the most of the trip if the three-hour drive or 24-hour flight leaves you tired, stressed, stiff and sore.

All that sitting in seats that aren’t designed specifically for you can take a toll. Even though you’re sitting in a plane, car or bus, there is still activity in your body. There are pressures and forces at work. Those forces can flatten your spine when it should remain curved or tilt your head at an awkward angle.

Warm Up, Cool Down

First, treat travel as an athletic event: Warm up before you settle into the seat of a car or plane, and cool down when you reach your destination. Realize that a one-size-fits-all seat may not fit anyone well. The ACA suggests the following tips:

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 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 straight, away from 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 and, using both hands, stow your bags in the space directly in from 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 vents. The draft can increase tension in your neck and shoulder muscles.

Shrug your shoulders up and down, and back and forth. Stretch your neck gently from side to side; take deep breaths and exhale regularly.

When driving, first adjust the seat to your body; vary your arm position on the steering wheel, and breathe deeply. By breathing deeply, you increase airflow, stimulate circulation and reduce fatigue.

Keep head restraints in UP position. Head restraints are designed to fit the average man, it can be difficult for taller or shorter people to get a good fit. Some add-on head restraints are available, but check first for safety approval and ease of installation.

Have a safe and healthy holiday season.

From all of us at Stout Clinic of Chiropractic,

Dr. Joe, Dr. Sammie, Tina, Kimberly and Barbara