There are several things you can do to reduce the risk of injuries.
go on holiday there are some important factors to consider.
cases will help to reduce the overall weight of your baggage. Hard cases
that weigh more will have a slightly increased weight when all the
contents are added when compared to the softer luggage cases.
It is also
sensible for them to be easily identifiable so that you don’t pick up
someone else’s heavy bag from the luggage carousel by mistake.
possible don’t be afraid to use two cases rather than one. Spreading the
load is a good way of distributing the weight you have to carry more
Sleeping well the night before travelling is important.
injuries occur whilst tired so get your packing done early and have a
good night’s sleep if going away early in the morning.
Make sure you arrive at the airport with plenty of time. Rushing often lead to injuries too!
there are many factors to consider to preven injury.
Remember to make
adjustments to your seating position. Most back problems are caused or
aggravated by poor posture. Position the seat slightly backwards and
ensure you can adequately relax the elbows into a natural comfortable
position before you go.
Once driving make sure you relax at the wheel,
as this reduces stress on the spine and allows the seat to support your
When driving for any period of time remember to take regular
breaks to stop and stretch your arms legs and back, these breaks should
be at least every two hours to avoid stiffening of the back region in
If you’re stuck in traffic and can’t stop and get out of the
car there are some simple exercises you can do. Buttock clenches and
small side bends, shoulder shrugs and circles can be done whilst in your
seat and will help to reduce the static pressure that sitting in one
position can bring.
If You Are Flying
If you are flying on your trip abroad there are
other factors to consider.
Alcohol is not a good idea before a flight.
Alcohol acts to dehydrate the body and exaggerate any muscle pain and
increase the risk of cramps occurring during the flight. Drink lots of
Although you will be restricted to your seat for most of
the flight there are exercises you can do to reduce stress. Like when
driving, buttock clenches, shoulder shrugs and circles can be done when
seated and will reduce the pressure on the arms, legs and back.
plane there is usually plenty of opportunity to get up and stretch your
legs. Don’t miss out on this chance to get mobile and prevent deep vein thrombosis!
At The Airport
At the airport, many things can be done to reduce the impact on your body.
Remember you are allowed to walk around the airport and don’t have to
use the travellators. Particularly after a long flight this will help to
get your joints moving again normally.
When wheeling your cases around
the airport and hotel try pushing the cases rather than pulling them
behind you. This reduces the amount of twisting in the upper body and
back reducing the risk of injury especially after a long flight.
Once You Arrive at Your Destination
you arrive at your destination after a significant amount of travel
it’s important not to just get to your room and forget about looking
Test out your mattress and if it’s too hard ask the
hotel staff for a spare duvet or blanket which you can place over the
bed to soften the impact.
When lounging around by the pool or on the
beach, it’s important not to lie on your front for too long arched up
reading. Consider lying forwards over the front of the sun lounger so
that your head is off the front. This will prevent your neck and back
from staying extended for any period of time.
As with any other
situation, remember to change your position and walk around regularly to
reduce the risk of posturually related injury.
The most important
thing is to enjoy your holiday, and by following these tips you should be
able to reduce the risk of injury which often ruins your trip away.
you want any further advice or need treatment contact the ISIS Chiropractic Centres, we would be more than happy to
answer any queries you may have.