A postcard of Greeting from Grand Canyon ArizonaTraveling Can Be a Pain In The Back Traveling is rough on the body. Whether traveling alone on business or to a sunny resort with your family, long hours in a car or an airplane can leave you stressed, tired, stiff and sore. Warm Up, Cool Down Treat travel as an athletic event. Warm up before settling into a car or plane, and then cool down once you reach your destination by taking a brisk walk to stretch your hamstring and calf muscles. In the Car: • Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you need to re-adjust your seat. • Consider a back support. Using a support behind your back may reduce the risk of low-back strain, pain or injury. The widest part of the support should be between the bottom of your rib cage and your waistline. • Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort. Open your toes as wide as you can, and count to 10. Count to five while you tighten your calf muscles, then your thigh muscles, and then your gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel, and your eyes on the road. • To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o'clock and 7 o'clock, periodically switching to 10 o'clock and 5 o'clock. • Do not grip the steering wheel. Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands. • While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches. • Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers, and other drivers. In an Airplane: • Stand up straight and feel the normal "S" curve of your spine. Then use rolled-up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little. • Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand straight, away from the overhead compartment so the spine is not rotated during the process. Do not lift your bags over your head, or turn or twist your head and neck in the process. • When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first and using your hands and feet, gently guide your bags under the seat directly in front of you. • While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down. Prop your legs up on a book or a bag under your seat. • Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles. Safe Travel For Children: • Always use a car seat in a car or in a plane when traveling with children below the age of 4 and weighing less than 40 pounds. • Make sure the car seat is appropriate for the age and size of the child. A newborn infant requires a different seat than a 3-year-old toddler. • In the car, the car seat should always be rear facing as the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.   • Car seats should always be placed in the back seat of the car. This is especially important in cars equipped with air bags. If an air bag becomes deployed, the force could seriously injure or kill a child or infant placed in the front seat. • Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child. • Ask the airline for their policy on child car seat safety. Car seats for infants and toddlers provide added resistance to turbulent skies, and are safer than the lap of a parent in the event of an unfortunate accident.