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Tips for Pain Free Trip

by. Tim Dr. Eko Agus Subagio, Sp. BS - Spine (Tulang Belakang), Dokter Saraf Kecetit
14 June 2016
Tips for Pain Free Trip

Most people with back pain or neck pain, a long drive might be daunting. Seats in cars, airplanes, buses, and trains are not always the most comfortable and sit still for a long time can exacerbate the painful area in the back and neck. The following tips are offered to help minimize or avoid back pain overall and discomfort while traveling.

Lift Luggage Gradual

Strain (strained muscle) often occurs on the motion when lifting heavy objects. For this reason, experts recommend moving slowly when lifting heavy luggage and split the action into parts smaller and lighter, if possible. For example, when lifting the bag into the overhead bin, the first can be lifted onto a chair, then to a bin in a separate motion. Similarly, loading a suitcase in the trunk of a car can be broken down into steps, such as lifting the first time to the chair or stepstool, then lifted him into the trunk. Tips raised other important include:

* Lunges and use your leg muscles to lift

* Avoid twisting the waist while lifting; Supported by foot

* Carrying heavy items by placing as close as possible to the body

* Distribute weight evenly on each side of the body

* If carrying a shoulder bag, frequently switched sides to avoid one-sided pressure

Seats in cars, trains, planes, etc. are often not conducive to and / or lower back of the neck. A lumbar support pillow can be used to make you more comfortable chair and support your lower back. If you do not have one or forget to bring it, jacket, sweater or rolled blankets can also provide support for the lower back curve. It is very important to you if traveling on long flights, since many airplane seats are less supportive of fitness back. In this case, the best pillows or blankets placed between the seat and lower back can work well. Travel pillows to put that fits around the neck can help avoid neck strain by providing head support while resting or sleeping in a sitting position during the trip. The right support for your lower back is also needed from the treatment of the foot. If your feet are not on a flat surface when sitting, additional stress is channeled to the lower back. Therefore, if your seat is too high, try to rest your feet on a footrest (or something that can act as a footrest) to keep your knees at right angles and avoid pressing your lower back. When driving, both feet resting on the floor will give more support to the lower back than if one foot on the gas pedal, so you can consider using cruise control to drive anymore.

Light Pack

A heavy bag can be more than just an inconvenience - it can cause or aggravate back pain with muscle and joint strain. To avoid unnecessary tensions, menngunakan wheeled suitcase is the best choice. But even if you're using a wheeled suitcase, you should tetp lifting when going up or down stairs, and out of the car, etc. Therefore, we recommend that if you are forced to default a lot better to use some small congenital. For some trips, the best option is avoid carrying large items. Wear freight someone's heavy and you just bring the items you frequently need only.

Check Your Posture

Sitting for long periods on a journey along with your poor posture will make your spine is more burdened. Make sure your back is parallel to the back of your chair in a sitting position and the headrest supports the middle of your head. Keep your shoulders straight and avoid hunching forward. Make sure both feet resting on the floor or on a footrest. If you are driving, adjust the seat and steering wheel to a comfortable position for easy grabbing the wheel.

Moving as much as possible

The spine was designed to move. Sitting in one position for a long time will make the back muscles tense, which can put pressure on the spine. Get up and stretch and move around every 20 to 30 minutes if possible - to move your body muscles. Movement stimulates the flow of blood, and the blood carries vital nutrients and oxygen to the rear structure - Helps prevent soft tissue in the back became stiff and sore after sitting for a long time. Even 10 seconds of movement and stretching better than sitting still. This movement also helps prevent blood clots in the legs (called deep vein thrombosis), which is one of the most dangerous risk of sitting still for a long time.

Stretch your legs and hips

Sitting can also cause stiffness and tension in the hamstrings (muscles at the back of the thigh) and the hip flexor muscles, which can put pressure on the lower back. Keeping hamstrings flexible with a standing or seated hamstring stretch. The trick sit on the edge of a chair, back straight, one leg bent and the other straightened out and stretched. Maintain for 30 seconds and switch legs. Do this 3 times for each respective leg.

How to Quickly and Easily Relieves Pain

If the back pain occurs while you're traveling, one of the fastest way to get help is to apply a cold compress with ice cubes and hot / warm. When traveling, materials such as ice and hot packs are usually accessible and affordable. For example, you can fill all kinds of plastic bag with ice and place it on the painful area - like putting a small bag of ice between the waist and the back while you're driving or sitting on a plane or train. You can also use, portable package panes will heat up once you open it, so you can carry them in your trip and apply them as needed. However, too much heat can increase swelling and therefore, blocks of ice and heat for 10-15 minutes each, and avoid prolonged heat.

The guidelines above are some steps you can take to help reduce your chances of back pain during long trips. Awareness to maintain posture and lifting techniques will help you stay in shape. Preparing for ways to make yourself comfortable while traveling can help to relieve the stress of travel and eventually make your trip more enjoyable.

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