Yonemoto Physical Therapy

Even with the high price of gasoline nowadays, many people still travel long distances on business trips or to visit friends and relatives especially over the holidays.  Sometimes this means lifting heavy luggage, sitting for long periods of time or disrupting normal routines. Here are some tips to keep you functioning at your best during difficult traveling situations. 

Whenever you lift something heavy, keep the object as close to you as possible.  Face the object instead of twisting your body.  For items in the trunk, put one foot on the bumper and then slide the object as close to the edge of the trunk as possible.  Keep the small of your back with a slight hollow in it and lift the object with your arms and legs. Get help if it is too heavy.  Always use good common sense.

Small towel rolls that fit into the small of your back often give a little more support to the lower back.  The towel roll should be sized so the curve you have in the lower back in standing is maintained in sitting.  There are also lumbar rolls/cushions available from medical supply companies or drug stores.

Do gentle neck stretches every 30 minutes when driving or sitting for long periods.  Also, driving with your arms supported helps.  Use a pillow on your lap if the armrests don't match your body. I usually tell my patients who have painful backs to stretch at least once an hour.  That means stopping the car in a safe place and walking around for a few minutes. The stretch helps the legs and the back.

After driving for a long time, do not get the luggage out of the trunk immediately.  Walk around for awhile first.  Stretch your back if you can in the extended position arching your back backwards, or lie on the floor on your stomach and push up with your arms.  Only do this if you are able to do so without discomfort.  After you feel stretched and somewhat rested, then get the luggage out.

On an airplane, I usually recommend getting two airline pillows and a blanket for long flights. Place one pillow behind your lower back and sit on the other one towards the back of the buttocks.  Or use the blanket to fit into the small of the back or under your buttocks. I also recommend walking around the plane about once or twice an hour.  May all your future travels be safe and pain free.

If you have any questions or concerns about travel fitness, stretching, or safe lifting practices, please contact our office. 

Sheila Yonemoto, P.T.
Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
Serving the local communities of: Alhambra, South Pasadena, Pasadena, San Marino and San Gabriel
PHONE:  626 576 0591
FAX: 626 576 5890

Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach

Technorati Tags: Travel Fitness, Stretching, exercise, lifting, sitting, neck, back, arms, lumbar roll, airplanes, driving, physical therapy alhambra, pasadena, south pasadena, san marino, san gabriel