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Essential Travel Tips for Spinal Health from Cannon Chiropractic

June 18, 2024

With summer around the corner, it's that time of the year when we're all looking forward to vacations and travels. Whether you're getting ready to hit the road for a long drive to the beach or gearing up for a flight to an exciting destination, taking care of your spine during those long hours of sitting is really important. Here at Cannon Chiropractic, with multiple locations throughout southwest Tennessee, we totally understand how crucial it is to look after your back and neck, even when you're on the go. In this post, we will share some excellent tips and exercises that can help you maintain great spinal health while traveling.


Understanding Spinal Health During Travel


Let’s face it, traveling can really take a toll on your spine, especially with all that prolonged sitting in cramped spaces like car seats or airplanes. All that sitting can lead to stiffness, discomfort, and sometimes even pain. But fear not because, with the right know-how, you can take care of your spine and have a great trip without discomfort.


1. Perfect Posture


Believe it or not, maintaining proper posture is one of the best ways to care for your spinal health when you're on the move. If you're driving, make sure to adjust your seat so that your back is flat against the back of the seat and your knees are at a right angle. You can also use a back support like a rolled-up towel or a lumbar roll placed at the curve of your lower back.


When you’re in a plane, try to sit upright with your shoulders relaxed and feet flat on the floor. If the seat doesn’t support your lower back, use a pillow or blanket to fill the gap between your lower back and the seat.


2. Take Regular Breaks


If you’re driving, it's a good idea to stop about every hour for a stretch and a short walk. This not only gets your blood flowing but also relieves pressure on your spinal discs. And if you're flying, take some walks down the aisle every now and then to avoid muscle stiffness and deep vein thrombosis.


3. Simple Stretches for the Car


There are some really easy stretches you can do right in your car seat:


  • Neck Rolls: Slowly roll your head from side to side and then from front to back to relieve neck stiffness.
  • Shoulder Shrugs: Raise your shoulders towards your ears, hold for a few seconds, and then release. Repeat this a few times.
  • Seated Twists: With your feet on the floor, twist your torso to one side, hold onto the back of the seat for support, and hold for 15 seconds. Then, repeat on the other side.


4. In-Flight Stretching Routine


If you’re on a plane, consider these stretches:


  • Ankle Circles: Lift your feet off the ground and rotate your ankles in circular motions.
  • Knee to Chest: Bring one knee towards your chest and hold it with your hands for 15 seconds. Repeat with the other knee.
  • Forward Bend: While seated, bend forward and try to touch your toes. Hold this position for a few seconds.


5. Stay Hydrated and Pack Light


Dehydration can make muscle cramps even worse, so make sure to drink plenty of water before and during your trip. And when it comes to packing, try to keep it light to avoid straining yourself with heavy luggage, which could be hard on your spine.


6. Choose the Right Stuff


Invest in a good travel pillow to support your neck during your flight or car ride. Also, think about using hard-shell luggage with wheels to make it easier on yourself when carrying heavy bags.


7. Know When to Get Help


If you’re feeling persistent pain during or after your trip, it might be time to contact a chiropractor. At Cannon Chiropractic, we’re here to help you tackle any spinal issues related to your travels and provide personalized treatments to keep your spine healthy.


Remember, traveling doesn’t have to be a pain in the back. With these handy tips and exercises, you can have a fantastic time on your adventures without messing with your spinal health. And don’t forget, regular check-ups with a chiropractor can really keep your spine in top shape, making your trips so much more comfortable and enjoyable. Call us for expert care and personalized advice on looking after your spinal health.


Hope this helps, and safe travels!


The content on this blog is intended for informational purposes only and does not constitute medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

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