Travel Tips For The Business Person With Chronic Back Pain

Health & Medical Blog

If you have chronic back pain and frequently travel for your business, those long flights can aggravate your back. Sitting for long periods in cramped airplane seats without moving causes the muscles to become tense. You arrive at your destination stiff and aching, something you don't want if you're headed to a client right away. Here are some exercises you can do on the plane to relax those tense muscles and get some pain relief during those flights.

Exercise Basics

All of these exercises are done while sitting in your seat. Warm up your back muscles a bit by walking up and down the airplane aisle a few times before starting these movements.

Do each movement until you feel a slight pull in your muscles, but before anything becomes painful. When moving your legs and feet, do each motion slowly and don't bounce your feet on the floor. You'll jar the muscles in your back if you let your feet fall to the floor after lifting them.

Lower Back Muscle Stretch

  1. Sit with your feet flat on the floor.
  2. Lift the right leg up off of the floor and hold it there until you feel the muscles in your lower back begin to pull.
  3. Lower the right leg and repeat with the left leg.
  4. Rest both feet on the floor for a few seconds before repeating the exercise.

Middle and Lower Back Muscle Stretch

  1. Sit with your feet flat on the floor.
  2. Place your hands under your thighs with the palms up.
  3. Roll forward at your waist while pulling up on your thighs.
  4. Hold until you feel the muscles pull slightly in your back.
  5. Relax for several seconds then repeat.

Upper Back and Neck Muscle Stretch

  1. Sit with your feet on the floor.
  2. Place your hands palm down on the top of your thighs.
  3. Without bending at the waist, roll your shoulders forward and try to touch your chin to your chest.
  4. Hold this position until you feel the muscles in your upper back and neck pull slightly.
  5. Roll your shoulders back and arch your lower back.
  6. Hold this position for a few seconds, relax and repeat.

Neck Muscle Stretch

  1. Sit with your feet on the floor.
  2. Place your right arm behind your back.
  3. Turn your head to the left and touch your chin to your shoulder.
  4. Hold for a few seconds, then face forward and relax.
  5. Repeat this move with your left arm behind your back and touching your chin onto your right shoulder.
  6. Hold for a few seconds, relax then repeat.

For more information, contact a professional in your area or visit a website like http://www.dccrocksprings.com/.

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