As thoughts turn to lazy summer days and escaping on holiday, the last thing you want to happen is a sore back to ruin your break. Whether you want to relax next to the pool, tour the local sights or launch yourself off a bridge on the end of a bungee rope, a sore back can hamper your plans. Therefore we have written this article full of essential holiday advice!

And it’s not just the activities when you get there but the journey itself which can cause problems. Many airlines now provide advice on exercises that you can do in your seat and encourage you to walk around the plane to avoid restricting the blood flow in your limbs. I’d strongly encourage you to follow these exercise plans.

Here is some holiday advice before you whisk yourself away to foreign climes:

Before you go….

1. Wisely, buy the lightest case possible that has wheels, hard cases can sometimes weigh a tonne with nothing in them.  We just got some that are less than a kilo for a full sized case!
2. Two cases are better than one – If possible take two light suitcases rather than one so you can distribute the weight better.
3. Push, don’t pull! Many wheeled cases encourage you to pull the case handle from behind but this makes the upper body/back twist. Instead, push the case in front.  Four wheeled cases are excellent for just this!
4. Get a good night’s sleep, travelling when tired increases your chances of injury so make sure you sleep well the night before a flight and avoid rushing around.

 

Driving you round the bend…

1. Make adjustments – It is estimated that well over 30,000 people visit chiropractically trained practitioners in the UK each month with injuries that are aggravated, or caused by, poor driving posture. So if you’re driving to your holiday destination, ensure the seat position is slightly backwards so that it feels natural and that your elbows are at a comfortable and relaxed angle.
2. Relax – relaxing at the wheel as this reduces stress on the spine and allows your seat to take your weight.
3. Take regular breaks – It is advised that you should stop and stretch your legs (and arms!) at least every hour or two.
4. Squeeze those bums – if you are stuck in traffic exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles.  Also the Exercises and stretches on my website can be easily adapted to sitting and I regularly do the postural holds in the car y tensing my abdominals and retracting my neck into the car head rest, basically creating double chins. http://www.spinalcarecentre.co.uk/pages/members/ReliefPhase.html
5. Leave the tight clothes at home – as they will restrict your movement.

 

Up, Up and Away….

1. Flying high – If you’re flying, drink plenty of soft drinks NOT alcohol during the flight, as this will cause dehydration, which can aggravate muscle pain.
2. Air exercise – you will be restricted to your seat for most of the flight but avoid stiffness by doing shoulder shrugs, but- tock clenches and foot circles.

 

Arrivals…

1. Avoid ‘travelators’ – get your joints moving quickly after a flight and walk rather than opt for the easy option of a moving walkway.
2. Round and round – ensure your bag is easily identifiable (e.g. knot a ribbon around the handle) to avoid lifting other people’s heavy cases in error.
3. Steer clear of trolleys – unless your case does not have wheels of it’s own, try not to use airport trolleys. Wonky wheels are common and you could hurt your back trying to correct a wayward trolley.

 

At Your Destination…

1. Bed down at the hotel – When you get to your hotel if the bed is too hard ask the hotel staff for a spare duvet or continental quilt or blanket to put between you and the mattress. Firm beds are not always best but it is easier to make a hard bed softer that a soft bed harder.
2. Lounging around – if you’re heading to the sun lounger in search of that perfect tan, try not to lie on your tummy with your back and neck arched back to read a book. Put the book on the floor and read over the edge of the sun bed this should allow you to have your head and neck in a more neutral position.
3. Exercise in safety – if keeping in shape is on your holiday agenda, ensure you have a full induction to the hotel gym equipment as you would at home.

 

Eating and sleeping under the stars…

1. Eating alfresco is a favourite summer time pleasure especially when camping, but be aware of your ‘Picnic Posture’. Often it is more comfortable sitting on a slight bank with your knees below your pelvis rather than on flat ground if not a big stone or a log!
2. Keep It Light – use an appropriate picnic basket with lightweight plates and utensils. There are now even backpacks that have all you need in one convenient bag (which is obviously easier to carry).