It’s the middle of the summer – and that means travel season for many. Whether it’s a road trip or traveling by plane, here are some travel tips from a physio to prevent aches and pains along the way:

1) Make sure your backpack has a hip belt: If you are backpacking, make sure you’re wearing a backpack with a hip belt. The hip belt helps to transfer weight from your shoulders to your hips. Without it, the shoulders have to support the entire weight of the backpack which can lead to aches and pains in the neck and upper back. Using the hip belt can help to prevent these aches and pains.

2) Sit with a towel roll behind your lower back: Take a towel, roll it and place it behind your lower back. This can help to ensure a natural curvature in your lower back and prevent low back pains during your trip.

3) Sit with a neck support pillow: We’ve all seen neck pillows before. Using one during your flight or road trip can help prevent neck pain by reducing the strain on your neck and supporting it in its natural position.

4) Get up and walk: If you are taking a flight, make sure to walk to the bathroom and back throughout the trip. On short flights, try every 30-45 minutes. On longer flights, every 60-75 minutes may suffice.

4) Move your body. When sitting, here are movements you can do to loosen up your muscles and joints:

• Ankle alphabets: Draw the alphabet with each foot, multiple times throughout the flight. This helps to loosen up the ankle joints and improve your circulation.

• Chin tucks: Sitting upright, tuck your chin back to give yourself a double chin. Hold for a few seconds, relax and repeat. This can be done throughout the flight to reduce the strain on your neck.

• Shoulder rolls: Sitting upright, roll your shoulders back and forth to prevent the upper back and shoulders from stiffening up during your trip.

There you have it. A few travel tips from the Online Physio to set you up for success during your adventures. Every person is different, and these tips do not apply to everyone – but rather are meant to be general in nature. If you are in a unique position and dealing with specific concerns you’d like to address, schedule a visit with your local physio or book an online consultation with us at The Online Physio.

Any thoughts, questions, or concerns? Feel free to reach out at contact@theonlinephysio.ca or contact us using our contact form. We’d love to hear from you.