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Travel Hacks: 10 Tips for a Healthy Spine

by Wasifa Ahmad Hasan

The 10 Ultimate Tips for a Healthy Spine

Vacations are usually meant to be relaxing, but traveling can cause increased stress on the body, and ultimately be a pain in the neck! The seats in airplanes, cars, trains, and buses are not always the most comfortable. With 80% of Americans suffering from back pain, the thought of a long trip can be discouraging. Luckily, the pain associated with travel can be greatly reduced, and in many cases avoided.

travel tips for healthy spine

Dr. Kenneth Hansraj, an orthopedic back surgeon, offers the following travel tips to help keep your spine comfortable and healthy while on the go:

1 . Check Your Posture:

Sitting for prolonged periods can strain your back, and your positioning can make it even worse. To provide yourself with the most relief, make sure your back is aligned with the back of the seat and your headrest is supporting the middle of your head. Keep your shoulders straight and avoid rounding forward. Both feet should be firmly resting on the floor.

travel tips for healthy spine

2. Smart Preparation:

Reduce the time spent standing in lines by planning ahead. Purchasing electronic tickets, acquire elite frequent flyer status, take advantage of digital electronic check-in by smartphone, and check your luggage curbside

3. Travel Light:

Resist the urge to over-pack and reduce the stress on your shoulders and spine. Choose a light suitcase with wheels and a handle for rolling.

travel tips for healthy spine

4. Tilts:

Tilting your seat backward, with a pillow behind your back in proper posture will lead to the efficient loading of your spine. Behind your neck rests are usually two foldable pads that can be adjusted close to your neck. This prevents sleeping with your neck in an awkward position

5. It’s all in the legs:

Keep your legs out in the extended position. The bent or flexed position leads to your leg veins being stagnant and may lead to a blood clot. It is important to get up and walk, stretching the legs and arms at least once an hour.

travel tips for healthy spine

6. Stretch: 

When all else fails, keep moving! Simple stretches of the neck, shoulders, and back will help keep the blood flowing. Blood brings important nutrients and oxygen to the structures of the back. This helps to stimulate the soft tissues in your back and keeps them from stiffening, which can reduce aches. Even a few seconds of stretching and moving is better than not doing anything at all!

travel tips for healthy spine

7. Breathe: 

Place your hands on your abdominal area and feel your belly move as you inhale and exhale. Do this as many times a day as possible to improve your posture and overall spinal health.

8. Intention:

Realize that the trip itself is a destination to be planned and thoroughly enjoyed. Watch your intentions. “I have a gorgeous hour to listen to my music, my book, or chat with a friend” is a better intention than “Ugh, I’m a prisoner on this trip.”

travel tips for healthy spine

9. Best Hours:

Face it! Some of the best hours of our lives are spent traveling. Be thoughtful about it. Choose a vehicle that is safe, ergonomic, comfortable and that you love. Upgrade to business class if possible (less expensive, booked 1 month early).

10. See Opportunity in Delays: 

Expect delays. Look for the opportunities to read a book, or watch a movie and connect with your travel companion. Anger and frustration lead to shallow breathing, stiff muscles and pain.

travel tips for healthy spine 

About Dr. Kenneth K. Hansraj:

On the forefront of spinal surgery, Dr. Kenneth K. Hansraj (www.realspinesurgery.com) is a spinal and orthopedic surgeon specializing in cervical, thoracic and lumbar procedures, for example, laminectomies and spinal fusions. Dr. Hansraj believes in tailoring the operation to the patient using the latest spine technologies.

Dr. Ken is the author of the internationally bestselling book, Keys to an Amazing Life: Secrets of the Cervical Spine, (January, 2013), which he was inspired to write based on this concept. Dr. Hansraj is also the author of Bloodless Spine Surgery: Pictures and Explanations. His goal with each of his books is to bring years of accumulated expert medical knowledge to the public-at-large in an easy-to-digest format and to help countless individuals with ongoing spinal and health issues.

Dr. Ken Hansraj is also TV and media trained and has extensive experience with national outlets such as CNN, HLN, CBS, FOX, NBC, ABC, NPR and has been featured globally. Cision® estimates his current media impressions at 7 Billion.

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travel tips for healthy spine

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