TRAVEL ERGONOMICS PRIMER: HOW TO AVOID A LITANY OF PAIN

By Marlene R. Fedin, The Wellness Concierge®

Special Considerations ▪ Driving ▪ At the Hotel

You’re more likely to incur headaches, back and neck pain from extended periods of sitting in your (usually non-ergonomically correct) office chair than you will during your captivity as a coach passenger.

But whether you’re flying short hops, transcon, or even lengthier flights, prevention and attention can save a lot of unnecessary pain.

A chiropractor and other experts share their strategies for pain-free travel.

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If the souvenirs of your life on the road include an assortment of aches, pains, sprains, and strains, take note. Injuries to the neck, shoulders, back, and knees—the areas of the body most vulnerable to the ill-effects of frequent travel— are preventable.

The key, according to Manhattan-based chiropractor Dr. Eugéne Tartell, whose clientele includes veteran road warriors, is to “keep your body healthy and strong and stay loose and limber so you’re less at risk for potential hazards.”

Here’s her advice for pain-free travel along with tips from other experts.

BEFORE YOU GO
Prep for Flights  Up your water intake and avoid alcoholic beverages (they’re dehydrating) for at least 24 hours before departure; aim for a good night’s sleep.

The more hydrated and rested you are, the more relaxed and limber you’ll be, which will help reduce the risk of strains and sprains.

Pick the Right Luggage  Even if you always check your luggage, opt for pieces of a size and shape that you can actually lift—sans someone else’s help—if you have to. The presence of wheels is no guarantee you won’t get stuck heaving it up into an overhead cabin bin or elsewhere (think car trunk, security checkpoints, and luggage carousels) during your travels.

Keep in mind that your strength ebbs during the day and the piece that’s manageable when you hit the road may feel like it weighs a lot more when your fatigued and jet-lagged body finally has to haul it around at your destination.

Test the length of the telescopic handles on a wheeled style to make sure you don’t have to contort yourself or bend too low to haul it around. If you need more length, a longer strap or a special grip handle (Check out Magellan’s #LA690 Comfort Grip Handle that can add up to 8 inches and allows you to pull your luggage behind you without twisting your wrist and arm; 800-962-4943) are ergo-safe alternatives.

Details. Details. Details. Make sure all hand, shoulder, and other straps are sturdy and will actually support the weight you’re likely to carry. Look for well-padded and adjustable straps and try them in various positions to be sure they’re comfortable for you.
 

Check Your Feet
Easy on, easy off may be your biggest concern given today’s heightened security. But comfort and support are critical. Shoes that are even mildly tough on your feet will only get worse as the hours pass. And resist the temptation to travel sans socks—aside from the sanitary considerations, there’s the issue of unexpected blisters.

The goal is a choice that’s comfortable yet firm and supportive rather than a pair that’s too tight or confining—or so comfortable that you slip and slide out of them.

Don’t even think about heading out in a new pair of shoes. Styles that were amazingly comfy in the store can turn surprisingly painful with no warning.

And is there any female road warrior who would even think of wearing Prada pumps or Manolo Blahnick heels en route? Even the flying fashionistas know better. Given the range of styles on the market for both men and women, you don’t have to choose between comfort and fashion.

ON THE ROAD
Avoid Unnecessary Strain:
Carrying light luggage over even short distances can strain muscles in the neck, shoulders, and arms. Fast walking and running only increase the stress on already strained nerves.

If you are constantly toting several items, use a fold-up, portable luggage cart. Today’s models are lightweight yet sturdy—and a lot cheaper than a visit to a massage therapist or chiropractor.

When you reach the luggage carousel, don’t contort your body (A posture adapted by those who only notice their bag after it’s passed by on its way to another spin on the carousel.) to try and grab your bag.

Wait till you can be in front of the bag and can pick it up (bend at your knees) and then quickly place it back on the ground. If you need assistance, ask for help. (Again, better safe than sorry.)

Aim for Balance:
If you’ve ever watched travelers you’ll notice that they sort of “list” to one side or the other. The usual stance: handbags, computer bags, and/or luggage slung on one shoulder with the opposite arm pulling a wheeled bag or cart on the other. It’s a chiropractic nightmare.

Some folks aim to bypass shoulder-toting aches and pains by either strapping or placing extra bags atop their “wheelie” luggage. Depending on the size and weight of that bag, and the gear you place on it, you can end up pulling some mega-weight behind you, which can lead to its own physical problems. (And if you’re toting so much that you have to periodically stop to avoid tip-overs, you need to be thinking “checked luggage” or Fed Ex!)

In all cases, aim to evenly distribute the weight of your luggage between two hands or shoulders.

For shoulder bags: Avoid direct, downward pressure (the kind you feel when you put a strap directly on your shoulder), which can strain the muscles in the neck and upper body. Instead, sling the shoulder strap over your neck so it rests on your opposite shoulder and the bag is riding across your chest and hip.

If you favor one shoulder or hand when carrying luggage and other items, periodically switch to the other.

Consider Your Overall Health and Fitness Level
Given the distance in some airports and today’s long lines, you need to make a realistic assessment of what you can carry through the airport and on to the plane. Lifting weights at the gym is one thing. Dragging around heavy weights for hours on end (as can happen) is more fatiguing than you can imagine, until you find yourself panting for breath and in pain. Travel is already stressful; you don’t need to add to it toting more than you can comfortably carry for the duration of your departure or return.

If you have health problems such as congestive heart failure or respiratory or lung problems, it’s especially important that you don’t overtax yourself. Check all of your luggage except a manageable carry-on or send it ahead. And use a fold-up luggage cart or an airport-supplied one. (But don’t count on the latter being available. Better to take-along your own and stow it onboard.)

If you really shouldn’t be carrying anything or walking any distance, plan ahead and arrange to hitch a ride in one of those special carts.
 

IN-FLIGHT
Seat Selection Even if you know the location of the most-desirable seats (translation: those with the most legroom), you may not always secure them. Plan for the worst-case scenario—cramped, knees-in-your-chest, coach seats.

Drink (Lots and Lots of) Water! Staying well-hydrated helps you avoid pulled muscles. Avoid caffeine-flavored drinks and alcohol; they’re diuretic liquids that can leave you dehydrated. Aim to drink at least 8 ounces of water for each hour of a flight. Don’t wait till you’re thirsty—by then, you’re already dehydrated.

Watch Your Posture
For most people, tension and stress accumulate in the lower back and neck areas so you need to be watchful of how you hold your head and sit. Sometimes, simply sitting up straight, tightening your stomach muscles, and regularly shifting your seated position is all you’ll need to stay pain-free.