Travel tips for the plane and on the road

Tips for Flying

Always check bags that are more than five to 10 percent of your weight. Keep carry-ons compact and light to avoid back or neck strain.

In flight, use exercises like foot lifts, rising up on your toes and rocking back on the heels, to keep your circulation flowing. Massage your legs and prop your feet up on a bag to change positions.

At mid-flight, walk up and down the aisle to stretch your legs and improve your circulation.

Be sure to stay hydrated and drink plenty of water. Air travel can sometimes dehydrate travelers because of low pressure and humidity.

Dress comfortably. Do not wear restrictive clothes that may affect your ability to move around while in the air. Being comfortably dressed will reduce your stress levels, which can trigger pain flare ups.

Tips on the Road

Consider using a back support. While you are driving, do simple exercises like rolling your shoulders forward and backward, and help your legs by tightening calf and thigh muscles.

To minimize arm and hand tension while driving, we suggest holding the steering wheel at approximately 3 o’clock and 7 o’clock, periodically switching to 10 o’clock and 5 o’clock.

Don’t grip the steering wheel. Instead, tighten and loosen your grip this will improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.

Plan to allow for stops along the way. Stop for meals or use rest areas to walk around.

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