Travel Tips for School Holidays from Dr Amy Melamet Chiropractor Randwick

Travelling by Car

1. Take time to regularly stretch at least every 1 - 2 hours. 
2. Tuck in your chin and take regular deep breaths while rolling the shoulders back to loosen tight muscles.
3. Use a back support, such as a small rolled towel or a lumber roll behind the back &/or between the shoulders.
4. Sit in an upright position with your head and shoulders  back before setting the position of your mirrors. This 
will help maintain good posture.
5. Stay well hydrated.
6. Take with your own pillow.
7. Put your seat upright & ensure you are sitting back in your seat as far as possible.

Travelling by Plane

1. Try to sit on the aisle to make it easier to move, stretch and walk regularly.
2. Use a rolled up item of clothing or a small cushion as a lumbar spine support.
3. Be careful when lifting suitcases. Use the leg muscles rather than your back or get help.
4. Regularly move your feet and ankles in circles and point then flex the feet.
5. Keep stretching at least every 1 - 2 hours, especially after sleeping
6. Stay well hydrated.
7. Take your own supportive pillow or an inflatable travel pillow. 
8. Before take-off, set your watch to the time zone of your destination, then eat & sleep according to this time during the flight in order to adjust to it.

Sleeping in a Foreign Bed

1. Sleep on your side or back and avoid sleeping on your stomach.
2. If the bed is not supportive, think about putting the mattress on the floor. 
3. Use a ceiling fan instead of air-conditioning especially when sleeping to avoid cold air on your neck or back which can put the muscles into spasm. 
4. Use a soft, small towel under your side to compensate for dips in the mattress.
5. Always stretch for at least 2-3 minutes after sleeping. 
6. Stay well hydrated.

Adapted from CAA website