Fitness Friday: Painless Summer Travel

Telespine can take the pain out of summer travel!

 

Do you have a summer or fall getaway on the horizon you’re looking forward to? A quick road trip or cross country flight? Add low back pain ‘trip protection’ to your radar to ensure you don’t reach your destination feeling hunched over, uncomfortable or in pain. Did you know that you can participate in a benefit designed to target low back pain, provided at no cost through your employer? Our new program is in partnership with Telespine and is designed to help improve low back pain in just weeks from the comfort of your home. This online program lets you access everything you need from your laptop, tablet or phone — all on your time with no appointments necessary.

So whether you’re nursing chronic back pain or ‘prehabbing’ to prevent an issue, Telespine can help you improve your spine health from the convenience of your home or office.  We’ve excerpted the following tips from Telespine, below, to make your upcoming travels more comfortable.

Want to enroll in Telespine today? Reach out to any health advisor to schedule an initial appointment, or mention to your current health advisor that you’re interested in getting started.

In the meantime, may you have safe and comfortable roads ahead!

 

 

Tips to survive long periods of driving:

  • Make sure you are sitting all the way back in your seat with your entire backside and shoulder blades up against the seat
  • Check that your knees are the same level, or lower than your hips
  • Keep the natural curve in your lower back (this is a slight natural curve inward that occurs when you sit upright).  You can use a BackJoy SitSmart product or a rolled up towel to help maintain the natural curve in your lower back. This will help relieve your lower back from too much pressure.
  • Make sure to stop every hour or two to stretch your back. This is essential to prevent muscle imbalances in your hips and spine. Each time you stop, do 5-10 standing back extensions to put your spine in the opposite position of sitting.
  • Contract your inner core (called bracing) throughout the road trip. This will prevent your core from weakening as well as protect your lower back from unnecessary wear and tear. Health Coach Tip: Every hour contract your inner core 20 times.

 

 


Tips to survive air travel:

  • Request an aisle seat for easy access to stand up and stretch. As soon as the seat belt sign goes off, get up to use the restroom and drink some water.
  • Try to stand every hour if possible.
  • Sit with good posture to evenly distribute the weight of your upper body throughout your spine.
  • Be sure to take extra precautions when handling your luggage such as never twisting through the spine whilst lifting and always lift with your legs. Instead of planting your feet and twisting, pivot on your feet in order for your legs to do the heavy lifting and not your lower back.
  • You may have a fashionable bag to sling over one shoulder, but that can lead to muscle imbalances and too much strain on your neck, shoulders and lower back. The solution: a backpack-just be sure to pack light.
  • When putting luggage overhead or taking it down, consider asking the flight attendant for for help. Make sure you brace your inner core and practice good lifting mechanics anytime you are moving your luggage around.

 

 


 

Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

 

– KEELEY MEZZANCELLO, MS, RD, CSCS

Email Keeley

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