Successful travelling: our top tips for avoiding pain
When planning a vacation or a trip lasting several hours, it’s common to overlook the impact of prolonged static positions on our comfort and health. Yet a few simple steps can turn a long journey into a much more pleasant experience, free from aches and pains. Here are our top tips for long-distance travelling without discomfort.
Move regularly
To prevent the pain and tension associated with prolonged sitting, it’s essential to move regularly. Sitting for too long slows down venous return, leading to pain in the lower back, neck and heavy legs.
To limit these effects, it’s important to take frequent breaks. In the car, consider stopping every two hours to walk, stretch your muscles and boost blood circulation. On planes and trains, get up and move around when authorized.
Here are a few simple exercises to practice regardless of your mode of transport:
Circulation of the legs:
- Sitting, rotate your ankles: 20 times clockwise, then 20 times counter-clockwise.
- Point the toes forward, then bring the foot back towards you, several times in succession.
Relaxing the neck:
- Slowly tilt your head forward, backward, then sideways, holding the position for 15 to 30 seconds on each side.
- Slowly rotate your head in both directions.
- Rotate shoulders forward and backward.
Relieving back strain:
- Sitting, gently rotate the trunk to each side, keeping the hips fixed, and hold the position for a few seconds.
- Tilt the pelvis forwards and then backwards to mobilize the lower back.
- Standing, roll your head, shoulders and back forward to touch your feet, then slowly straighten up. Repeat several times.
Stretching the legs:
- Standing, bend one knee to bring the heel closer to the buttock, hold the ankle with one hand and balance with the other. Hold for 15-30 seconds, then switch sides.
Stretching the arms:
- Place one hand behind the head, between the shoulder blades, and press down with the other hand to stretch the triceps. Hold for 15-30 seconds, then switch arms.
These simple movements relieve tension and improve comfort throughout the journey.
Maintain optimal posture
Good posture can prevent most of the pain experienced on long journeys. Here are a few principles to follow:
- Keep your back straight, glued to the backrest, sitting on the ischiums (buttock bones).
- Use a lumbar cushion or rolled towel to support the natural curve of the lower back.
- Avoid crossing your legs to avoid compressing the veins.
- In a car, adjust the seat so that your knees are slightly lower than your hips and your feet rest entirely on the floor.
- The steering wheel should be positioned so that your arms remain slightly bent.
- Check the headrest: the middle should be at ear level, with your chin slightly tucked in.
Use the right accessories
Some ergonomic accessories make all the difference in preventing discomfort:
- A portable lumbar cushion to support the lower back, particularly useful on planes or buses.
- A U-shaped cervical pillow to keep the head aligned and prevent tilting during sleep.
- Compression socks for long journeys, especially on planes, to prevent blood stagnation in the legs.
If you don’t have a specialized cushion, a rolled towel or sweater can provide impromptu support.
Choose comfortable clothing
It’s best to wear soft, non-restrictive clothing that allows a good range of motion and doesn’t tighten the waist or legs. Overlap several layers to adapt to temperature variations, especially in airplanes where air conditioning can be strong.
Stay well hydrated
Drinking water regularly helps maintain good circulation and limit fatigue. Keep a water bottle close at hand and remember to take a few sips along the way. Sufficient hydration helps you travel more comfortably.
Consult a professional in the event of persistent pain
If, despite all these precautions, you experience pain during or after your journey, we recommend that you consult a professional. A physiotherapist or occupational therapist will be able to assess your posture, detect any muscular imbalances and suggest targeted exercises to relieve and prevent future discomfort.
In short, you can prepare for a comfortable trip by taking good care of your body. By moving frequently, maintaining proper posture, using appropriate accessories and staying well hydrated, you reduce the risk of discomfort and pain.
Don’t forget that your well-being during the journey is essential if you are to enjoy your destination to its fullest. Listen to your body, apply these best practices, and make your trip a pleasant experience!
By Vanessa Daoust, occupational therapist at Clinique Physiothérapie Universelle de Fabreville
References
http://auto.lapresse.ca/conseils/201109/12/01-4440015-la-bonne-posture-pour-bien-conduire.php
https://oppq.qc.ca/articles_blogue/voyages-conseils-et-astuces-douleur/
Saint-Amour, Marie-Claude. Pht, FCAMPT, Dip.physio du sport, L’athlète et le voyage, PHT-6014 Traumatologie Sportive, Université de Montréal, 2016