On the first day of Christmas, my physical therapist told me to stretch before my flight home!
Taking a vacation doesn’t stop after you start physical therapy. If you work with your physical therapist and do a little extra planning, you will have everything you need to meet your body’s needs to stay healthy during the holiday. At Next Level Physical Therapy, we want your wellness in action, including enjoying your holidays by traveling to new destinations and spending time with your loved ones. Here are our 12-holiday travel tips to keep your travel pain-free!
- Consult with Your Physical Therapist Before Traveling
Before traveling, consult with your physical therapist for advice to ensure your holidays are smooth and comfortable. We can help you with any exercises you can do while traveling, planning your post-travel recovery needs, and any last-minute appointments before taking off.
- Need Help on Your Flight? Ask the Flight Attendants
When you are traveling, don’t hesitate to ask those around you for help. By explaining any physical conditions that cause you pain, most flight attendants are eager to help. You’d be surprised at how other passengers are in the spirit of helping, and if your bags are light, it’s even less of a burden to ask.
- Request Wheelchair Assistance for Holiday Travel
Know your limitations and request accommodations when you are booking your travel plans. Planning for help at the beginning will ensure that during this busy season, you have the help you need to get to where you want to go for the holidays.
If walking from your parking spot all the way to the gate will be too much for your back or knee, ask for wheelchair assistance. This way you won’t have to carry your luggage, walk to your gate, or stand in line at security. Traveling with a letter from your physical therapist can help explain your condition and help get you the accommodations that you need.
- Pack Smart, Travel Light
Traveling light can make your journey smoother and less stressful. Opt for a few smaller, wheeled bags that are easier to handle than one large, heavy suitcase. Remember that you will be lifting these bags in and out of your car trunk, off the airport baggage carousels, into and out of overhead bins, etc.
- Pack A Portable Footrest for Comfort and Support
While a suitcase can serve as a temporary footrest, a specialized travel footrest offers superior support for your knees and hips, minimizing pain and strain. Placing your feet on something so your knees are higher than your hips can reduce pressure on your lower back.
- Pack Hot and Cold Packs for Pain Relief
Despite taking the necessary precautions, your back pain may still flare up while you’re away from the comforts of home. If so, try applying a cold pack or alternating ice and heat. Ice and hot packs should be easily accessible while traveling. If not, you can simply put some ice in a plastic bag and apply it to the area of pain. Plan ahead by bringing disposable hot packs that heat up when you open them.
- Packing for Comfort
When traveling long distances, you should wear comfortable clothing that gives you room to stretch and move while keeping you warm. Take the time to make sure you’re comfortable from the moment you set off on your trip. The smallest irritant in the beginning of your trip can turn into raging pain later.
Don’t have your wallet, cell phone, or anything else in your back pocket, as that may throw your spine out of alignment. Reduce reaching for the steering wheel, which places more stress on the lumbar spine, neck, shoulder, and wrists. Instead, sit as close to the steering wheel as possible without compromising your safety.
- Safe Lifting Techniques for Luggage
When lifting anything heavy into an overhead bin or out of your trunk, always lift with your legs and never twist. Do not round your back when lifting. Instead, hinge at your hips, bend your knees and lift using your legs. Most importantly, do not twist as twisting while lifting is one of the most common causes of back strain. Pivot with your feet so that your whole body moves instead of just twisting your back.
- Support Your Back with a Portable Lumbar Support
When sitting for long periods, you want to have the lumber support of a rolled towel or a Varilite BackRest to help maintain the natural curve of your lower back. The Varilite BackRest is perfect for travel! This small travel backrest self-inflates, and we carry them in the office! Whether traveling by plane or going on a road trip, maintaining proper posture when seated is important.
We carry Varlite Backrests in our office - let us know and we will put one aside for you!
- The Importance of Micro-Breaks During Long Journeys
Prolonged sitting can strain and stiffen our muscles, and taking time to get up and move every 30 minutes or so can help with circulation, realigning the spine, and can help alleviate neck and shoulder pain. It even helps prevent blood clots too!
For long periods, when you can’t get up due to meal or beverage service, or when the seat belt sign is on for a prolonged period, do stretching exercises while seated. Opening your chest, performing backward shoulder circles decompresses your shoulder joint and takes pressure off of your neck and mid-back.
- Combat Travel Aches and Pains by Staying Hydrated
The winter weather, planes, and aches and pains? The answer is water. Staying hydrated, especially while taking any medication, can keep you energized and healthy while traveling for the holidays. The low pressure and humidity conditions on planes tend to dehydrate passengers. Getting dehydrated, especially if taking medication, is a problem for those with back, disc, and joint pain problems. Avoid alcoholic and caffeinated beverages such as coffee, tea, and colas, as they act as diuretics.
- Packing Healthy Snacks for On-the-Go Nutrition
While we travel, we can sometimes forget to fuel our body. Pre-packing snacks will keep you eating healthy while on the go. Traveling during physical therapy can be demanding. Packing healthy snacks can provide you with sustained energy, prevent fatigue, and help you maintain your strength and mobility throughout your journey.
Ring in the Holidays Pain-Free: Schedule a PT Consultation Today
Get to where you are going safely and enjoy your holiday season! If you are concerned about traveling, call our office at (661) 383-9828 to set up a Discovery Session.
Our team will:
- Delve into your pain history, what aggravates and eases your pain
- Give you exercises you can do to keep your muscles loose, relaxed, and pain-free.
- Give you tips to stay pain-free specific to your needs while traveling!
Traveling this holiday season shouldn’t feel as if the ten lords are a-leaping your back. With these tips and tricks, your trip can be golden. The experienced physical therapists of Next Level Physical Therapy are dedicated to helping you overcome pain and reach your dream destination happily and healthily. Contact us today to get started evaluating a physical therapy plan that will have you feeling your best this winter.
