Traveling is a lot of fun, but it can also be a real pain! Whether traveling by air, sea or land, any travel has a tendency to put a lot of stress on your body. If you’re experiencing post-travel aches and pains, follow these tips to provide some relief and get back to enjoying your vacation.
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Tips to Relieve Travel Aches and Pains
Remember to hydrate
This is especially critical if you’re traveling by plane, as a plane’s environment is dehydrating. Remember to drink plenty of water before, during and after travel. If you travel by car, train or boat, it can be easy to forget to drink water in all the excitement and stress of travel. However, staying hydrated is a great defense against common travel aches like headache and jet lag.
Do some stretches – before and after
Stretching before travel is an excellent way to prepare your body – but I also know that’s not always possible to do in the whirlwind of the moment. After you’ve arrived at your location, stretching will help combat aches and pains. Here are some simple stretches you can do wherever you are:
- Upper Body Stretch – Wall Angels – Stand against a wall with your butt, upper shoulders, and head touching the wall- make sure your low back is also flat against the wall. Put your arms out to the side and bend your elbows in a goalpost position- if your hands can’t fully touch the wall that’s okay. Keeping your shoulder blades pressed against the wall, slowly slide your arms up the wall
- Low Back Stretch – Child’s Pose – Start in a tabletop position on your hands and knees. Slowly rock your hips back until you are sitting in between your heels and reach forward with your arms. You can stay here, or walk your hands from side to side to increase your side body stretch.
- Lower Body Stretch – Half kneeling stretch – Start in a half kneeling position, with your hand on something sturdy for balance if you need. Bend your front knee and lean forward, feeling the stretch in the front of the kneeling leg. Then straighten your front leg and sit back, feeling the stretch in the back of the front leg. Repeat on the other side.
Stretching helps your body move, which is important before and after travel where you’ll likely be seated for long periods of time. These are a good starting point for general aches and pains, but it’s always important to consult your PRO Doctor of Physical Therapy to discuss more personalized options.
Heat Therapy
Heat therapy can help relieve a lot of muscular aches caused from travel – and it doesn’t have to be complex. Hot showers and baths will ease your body. If you have access to a heating pad or hot compress, applying that to your legs, back and arms can help alleviate a lot of that short-term discomfort.
Long-Term Relief with Physical Therapy
The advice above will help in the short-term for pain relief and management, but the best way to ensure long-term results is through physical therapy. Physical therapy addresses the root cause of your aches and pains. Aches and pains from travel are often not isolated symptoms – typically, they flare up because an area of your body has an underlying deficit. Physical therapy will identify and target this root cause – so you can travel pain-free in the future!
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