Travel. For some of us, travel is part of work. For others it’s an escape from the winter blues or the excitement of a road trip. Traveling by plane, car, bicycle or on foot can be hard on your body. Muscle aches and pains can ruin even the sunniest of vacation plans! Here are a few tips on how to stay healthy when traveling.

The most physically detrimental part of any travel plan is the extended periods of sitting, whether on a plane or in a vehicle. Sitting requires the muscles in your body to hold a fixed position, and doing that over a long period of time is like experiencing a sitting marathon. It’s exhausting and it can cause injuries. Not only are your muscles having to maintain a contracted state for a prolonged period of time, but a decrease in circulation can cause insufficient blood supply to your muscles. Muscle contractions, no matter how small, combined with poor circulation, can lead to muscle knots and muscle fatigue.

What can you do to reduce muscle pain and fatigue?

Plan to get up and move as much as you can. This might be challenging on a plane however, if at all possible, book an aisle seat so you can stretch out your legs every now and then. This will also allow you to get up and walk around easier without disturbing your seat mates.

When travelling in a car, plan your trip to include stretch stops every 1-2 hours. Jump up and down, move your neck and shoulders – whatever it takes to get your blood pumping and your muscles moving.

Ensure that your sitting posture is optimal. You can’t always adjust plane seats, but try to stay aligned as much as possible. You can ask for extra pillows or blankets to help support your neck and low back. Again, support as many positions as you can. Elevate your feet on a carryon if your feet don’t reach the ground properly, lean the chair back slightly and support your head with a pillow and/or put it behind your low back. Use the pull-down tray to support your arms if you are reading or using your laptop. Be sure to change your positions frequently. Also, be aware of any cramping pain and swelling in your calves. When traveling in cramped conditions for prolonged periods of time there is a risk of blood clots forming in the deep veins of your legs. This can be a fatal condition called Deep Vein Thrombosis. Report your symptoms immediately and seek medical care.

When traveling in a vehicle, there are many adjustments you can make while driving or riding as a passenger. Adjust your seat so that you can easily reach the pedals, move your steering wheel so that your arms can comfortably hold it, adjust your mirrors so that you aren’t straining to see what’s around you and ensure that your headrest is supporting your head. Some vehicles have a lumbar support, which provides support to your low back. Alternatively, you can purchase a back support system or use a small blanket or pillow. Another common problem, especially with men, is driving with a wallet in your back pocket. This can cause pressure on your sciatic nerve as well as alter your pelvic alignment, causing hip and leg discomfort. Finally, relax your muscles and stay hydrated. Remaining relaxed while driving can take a great deal of effort. Try to manage the tension in your shoulders, arms, neck, and legs by focusing on your breathing and relaxing your muscles. Drinking fluids will help your body effortlessly maintain a healthy balance for your muscles and circulatory system, as well as ensuring plenty of pit stops to empty your bladder and stretch out!

Use these tips on your next trip, and be rested and pain free by the time you reach your destination.

While there may be information related to certain medical conditions and their treatment on this website, please consult your doctor or other healthcare professional to determine if a treatment described in the website is appropriate for you.