The holidays are upon us once again, which means many of us are faced with travel.  Whether you’re visiting your favorite Aunt just a three-hour car drive away or your crazy cousins on the west coast, you’ll be spending a fair amount of time sitting in a seat that likely is anything but ergonomic.  Here are my top 7 tips for surviving travel at any time of year.

1. When driving the car don’t tuck your left foot up close to your body or prop it on the side of the door.  Having your gas pedal leg extended and the other leg flexed can cause a twist to your pelvis.  Better yet, consider using cruise control.  This will allow you to keep both feet flat on the floor, even with one another.
2. Pack your own pillow. You might not be able to control the mattress that you’ll have to sleep on, but you can control your pillow by bringing your own supportive pillow from home.
3. Forgot your pillow and just got to the hotel to find only huge, overstuffed pillows? No problem!  If you’re a back sleeper, grab a towel from the bathroom and roll it into a log shape.  Tuck the towel roll underneath your neck to support your neck curve (your head will be on the mattress).  Voila! The perfect cervical pillow.
4. Have you ever noticed that the seat shape in a plane pushes your head forward and doesn’t support your lower back curve? Protect your lower back and your neck by tucking a sweatshirt, coat or blanket into the small of your lower back.  This will support your lumbar curve and at the same time will bring your upper body away from the seat, preventing the seat from pushing your head forward.  If you plan to nap bring a travel pillow to support your head from tilting to the side or bobbing forward.
5. Use a backpack with two padded straps instead of a satchel, mailbag or duffle bag. This will keep the weight you carry distributed more evenly your spine.  Be sure to use both straps.
6. Stop more often to walk and stretch when driving. Take an aisle seat on the plane to make it easier to get up and move.
7. Vary your seat position. There is no need to be stuck in the exact same position for six hours. Small adjustments to your seat position (recline, raise and lower, tilt) can change the pressure points on the body, creating less stress from hours of sitting.

BONUS TIP: Taking great care of your spine through corrective and wellness chiropractic care is another great tip to surviving travel; a well aligned spine is stronger and less likely to be injured in any activity. Thank you for allowing us to keep you well-adjusted this year.  Looking forward to a healthy 2020 together!