Whether you’re crossing oceans or road tripping, keep your body moving to avoid pain and soreness. Try these in flight exercises and tips for better back support on your travels.
By Emily Gilbert
Your upcoming travel plans may involve a red-eye flight to Europe or a lengthy drive to a cottage. Keep your muscles happy en route to maximize your vacation time. We caught up with Candace Pichonsky, a registered massage therapist, to get her tips.
What happens to your body on a long flight or car ride?
Feeling crammed with too little legroom is common for most passengers.
“A lot of what massage therapists help with are the problems that come from poor posture,” Pichonsky says. “If you’re taller or shorter than the ‘average’ person that plane seats are designed for, it can be a challenge to get comfortable. Poor posture can lead to muscle fatigues and aches.”
In a car, there’s a little bit more flexibility. Seats are adjustable, but upper body strain can arise. We’ve all experienced the stiffness of sitting for hours.
The importance of movement
Whether you’re on a long haul flight or a long distance road trip, movement is key.
“The number one thing you want to do is keep as mobile as possible,” Pichonsky notes. “If you’re on a plane, get up. Walk to the washroom and back. Stretch your legs. If you’re sitting, try moving your feet as though you were walking. In a car, you have control of when you stop. Take breaks to get out and stretch your legs.”
Drink lots of water, especially on planes. Air in the cabin can often leave travellers feeling more dehydrated than usual.
4 exercises for long haul flights
So, what can you do to keep your body moving at 35,000 feet? Getting up and taking a walk to stretch your legs is ideal.
But what happens if the seatbelt sign comes on? Below are four exercises you can do from your seat:
Neck rolls: Drop your chin to your chest. Rotate your head 5 times one direction. Switch and do the same thing the opposite direction
Shoulder shrugs: Lift your shoulders to your ears. Push them down, rolling backward at the same time. Repeat 10 times.
Calf raises: Start with your legs at a 90 degree angle while in your seat. Lift your heels off the floor until you’re on the tips of your toes. Repeat 10 times.
Ankle rolls: Lift your feet off the ground and rotate ankles one direction 5 times. Switch directions and do the same again.
Choose the best car seat position for your back
Pichonsky shared some additional pointers for long drives:
Adjust your seat for the right back support before hitting the road.
Set the seat so that you’re sitting up straight with your knees a bit higher than your hips.
If you’re the driver:
Avoid always having your hands in the exact same position on the steering wheel. This helps prevents shoulder soreness.
Place the seat close enough to the steering wheel that you aren’t reaching for it.
Another important tip: make sure there’s nothing in your pockets, like a wallet or phone. According to Pichonsky, sitting on something in your pocket can throw hip alignment out and cause sciatic pain.
Be smart about your luggage
Over-packing a heavy bag can cause soreness later on. A suitcase on wheels is a great choice to avoid added stress on your muscles. If you have a laptop bag designed for one shoulder, make sure to switch sides often. This helps avoid one shoulder having all the weight on it.
Getting a new backpack? Go to the store and get it fitted first. This will ensure you’ve got the right sized pack for your body. Make sure to use both straps instead of carrying your backpack on one shoulder. This will help with weight distribution on your shoulders.
Pichonsky also recommends taking a small pillow or roll up towel. This can be useful if you’re going to be in a seat that doesn’t give you proper support.
Hot and cold packs can also be helpful if you have a particular pain point. Even if you’re using these, incorporate movement into your travel time. Avoid having a hot or cold pack on one spot for the entire trip.
Compression socks for long flights are a good idea if you’ve had circulation issues in the past.
Listen to your body
“If your legs have gone numb from sitting, it’s time to move,” Pichonsky says. If you haven’t moved in 45 minutes, it’s also time to move. And if something is aching or feeling numb, that’s a sign you’ve been sitting for too long.”
No matter how you choose to travel, listen to your body. Make moving as much as possible a priority.