Painless Travelling

10 tips for a pain-free travel

With the A380 and much hyped about extra leg space, special features, list goes on…you probably wouldn’t be complaining about deep vein thrombosis. But for the majority of us who can only dream about flying in an A380, the common neck, back and leg pains are some of the things that plague us. Especially if we have to sit for extended periods in an economy-class seat in the bus, train or plane. So here we share with you tips to make sure your next flight out will be memorable, as it is comfortable.

1. Travel light
It might be hard to leave the kitchen sink behind for the fully equipped traveller. However a light luggage consisting of essentials (and an extra sweater if you must) would ensure a hassle-free journey and less stress and strain. Many common items such as toiletries and first aid kits come in travel packs – make use of them. Also remember that you would (almost) always come home with a bigger luggage so take that into account.

2. Lift luggage carefully
Whether it is lifting luggage from the ground and putting it on your shoulders or to the overhead cabin, there are certain rules that a traveller must stick to. Always start in a squatting position, with knees bent. When standing up, use leg muscles instead of back muscles to ease the strain on the back with that sudden weight. Spread the weight of luggage evenly on the back and always switch shoulders when carrying a sling bag to avoid straining either side.

3. Back support – Be prepared
In the rush of packing and last minute errands, we often forget about the travel journey. A proper back support for long haul flights is extremely important because many seats in planes, trains or cars do not have proper lower back support. A lumbar support pillow will be useful in providing support for your lower back. Inflatable neck support pillows are also widely available. This gives your neck a proper resting position when sleeping and helps prevent neck strain. If you did not come prepared, you can use whatever is available by rolling up a jacket or blanket (if provided) and place it between the seat and your lower back

4. Check your posture
Poor posture during prolonged trips adds strain to the back. Keep shoulders straight and avoid hunching. Your back should be aligned to the seat in a sitting position and the headrest should support the middle of your head.

5. Move around as much as possible
Sitting in the same position can cause tension and stiffness in the muscles of the back and legs so change positions frequently. Take advantage of the aisles and trips to the toilet by moving around frequently, at least every 30 minutes. This movement helps to circulate blood to the tired muscles and also prevents blood clots from forming in the leg, a condition known as deep vein thrombosis, which is also one of the most dangerous risks of sitting still for prolonged periods.

6. Stretch out
Relax those stiff muscles and stretch your back by sitting in a forward position and then twist your upper body using your hands to hold on to the back of the seat. Stretch your arms, especially the triceps and the back by holding your arms out in front of you and putting pressure on the shoulder muscles. Do a simple hamstring stretch while standing by bending forward at the waist and try to reach for your toes. Hold for at least 30 seconds.

7. Hydrate and eat properly
Lack of good ventilation, coupled with air-conditioning throughout a journey can be quite dehydrating. Make sure you get plenty of fluids before and during your journey. If travel jitters prevent you from eating beforehand, do consume something light to fill the stomach.

8. Support your legs and feet
Supporting the back also entails proper leg positioning. Rest your feet firmly on the ground or footrest if the seat is too high. Make sure your knees are at right angles so as not to strain the back. Avoid high-heels when traveling.

9. Sit back and Relax
There are, among us travellers who don’t like to sit still and idle. Yes, even during the journey. While some look forward to paying sleep debt on board, others find it excruciating to endure even three hours of travel! But with technology catching up with us quicker than we can say ‘iPod touch’, the abundance of in-flight, on board entertainment nowadays is just amazing. Most trains and coach services come with their own mini screens behind every seat. With music from at least three different stations and genres, you can be sure to relax or get groovy with it. If reading is your thing, this is the perfect opportunity to finish that book. But if nothing works, or if every little move or concentration on a particular spot triggers the littlest of migraines, look out the window and let your mind wander. When else do you get to day-dream in peace?

10. Quick and effective relief
In case your back does flare up during a journey, the best way for quick relief is to apply an ice pack or alternating cold and hot applications. These can be readily available (such as ice) and heat packs come in handy travel-size that heat up after opening. Apply these packs to the painful area when driving or sitting in the train or plane. Because too much heat aggravate swelling, it would be best to alternate between hot and cold applications every 10-15 minutes.

Remember that it is important to plan in advance for the journey you are about to embark. Do a bit of research and think ahead so you can minimise the stress of travelling and in due course make your journey more enjoyable.