Back Care For Traveling

CHICAGO PERSONAL TRAINING
Wellness By Design

If you are going to be sitting for a long time in a car or plane, swimming laps is one of the best exercises to do before or after your trip

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Traveling With A Bad Back

Spending hours in an airplane or car seat can cause your hamstrings to shorten and pull
on your back muscles.

BACK CARE IDEAS FOR TRAVELING
Have someone else carry your luggage when ever possible
When traveling by airplane, check your bags whenever possible.

Distribute the weight of the luggage evenly
Do not overload one suitcase or package and make the other one light.

Stretch for 20-30 minutes before traveling
This is the best thing you can do before a long trip. Your leg muscles will shorten up when you sit too long. This will put a strain on your back.

Lumbar support pillow, or back support cushion
This will give you added support.

Take frequent walks on the plane; or when driving stop, stretch and walk for 10 minutes
Remember your leg muscles will shorten up after sitting for a long time. If your plane or car ride is longer than three hours make sure you take a stretch break.

Electric back massager
These are great for anyone with severe back pain. They can be plugged in when driving.

When pulling suitcases from the trunk, put one foot on the bumper
Most people use their backs when lifting objects from the trunk. By placing one foot on the bumper you will have more strength to lift an object and use your arms because you are closer to the object.

Practice stress management
Many people carry their stress in their backs! Practicing stress management is part of taking care of your back.

Wear gym shoes or walking shoes: NO HEELS!
A good pair of shoes is invaluable. Wearing high heels puts unnecessary stress on the back.

Massage
Treat yourself to a massage before a long trip. You’ll feel much better when you arrive at your destination.

Knowing The Basics

If you traveling or on vacation try participating in workouts that you normally do not to do
at home.

Play it safe - if you staying in an unfamiliar area do not go for a walk or run after dark. Ask the front desk staff if there are recommended running or walking parks or areas.

Bands - you can attach your bands to the door for various exercises. NEVER wrap the band around a doorknob. With enough force the doorknob could break off and come flying at you.

EXERCISE TRAVEL LIST

Click on the link below to print out your travel exercise list. Here you will find a quick list of all the equipment you should bring to ensure you don't miss your workouts.....[ read more ]

FREQUENT FLYER SURVIVAL KIT

Are you one of those road warriors who often find yourself sleeping in a hotel more often then in your own home? Ever wish you could take your gym with you.....[ read more ]

MYTHS AND FACTS

Every time you turn on the television or pick up a magazine you will find an advertisement for a miracle product that will help you lose weight or build muscle faster then you could ever dream possible...

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