Many of us neglect our usual routines during the summer with holidays and travel, yet there are some effective ways to maintain your spinal health while on the go. Here’s how…

Smart Preparation: Reduce the time spent standing in lines by planning ahead. Purchasing electronic tickets, acquire elite frequent flyer status, and take advantage of digital electronic check-in by smart phone.

Travel Light: Resist the urge to over-pack and reduce the stress on your shoulders and spine. Choose a light suitcase with wheels and a handle for rolling.

Tilts: Tilting your seat backward, with a pillow behind your back in proper posture will lead to the efficient loading of your spine. Behind your neck rests are usually two foldable pads that can be adjusted close to your neck. This prevents sleeping with your neck in an awkward position.

Check Your Posture: Sitting for prolonged periods can strain your back, and your positioning can make it even worse. To provide yourself with the most relief, make sure your back is aligned against the back of the seat and your headrest is supporting the middle of your head. Keep your shoulders straight and avoid rounding forward. Both feet should be firmly resting on the floor.

Your Legs: Keep your legs out in the extended position. The bent or flexed position leads to your leg veins being stagnant, and may lead to a blood clot. It is important to get up and walk, stretching the legs and arms at least once an hour.

Stretch: When all else fails, keep moving. Simple stretches of the neck, shoulders, and back will help keep the blood flowing. Blood brings important nutrients and oxygen to the structures of the back. This helps to stimulate the soft tissues in your back and keeps them from stiffening, which can reduce aches.

Breathe: Place your hands on your abdominal area and feel your belly move as you inhale and exhale. Do this as many times a day as possible to improve your posture and overall spinal health.

(Written by: Dr. Kenneth K. Hansraj, a spinal and orthopedic surgeon and the author of the internationally bestselling book, Keys to an Amazing Life: Secrets of the Cervical Spine, and of Bloodless Spine Surgery: Pictures and Explanations.)

www.realspinesurgery.com