People whose work is associated with frequent business trips, or those who work remotely and periodically come to the office or to a meeting with a customer, are more likely to be physically injured than colleagues working in the office. Of course, sitting for 8-12 hours on the fifth point, we also do not bring much benefit to the body, but still the probability of getting injured on the road is much higher.
About 5 years ago, I had to go to a meeting with clients with a laptop and other office supplies. By the evening of the second day, I thought that my shoulder would fall off along with my arm. What to do if you have to travel often and carry not only personal belongings, but also equipment with you? Here are some tips from a qualified massage therapist Wimsey Cherrington
Most injuries during travel are associated with improper transportation of luggage, more precisely, carrying. Of course, now there are many convenient bags with wheels, but there still comes a time when they need to be lifted and carried at least a short distance. Uncomfortable bags, heavy weight, physical injuries, improper lifting — all this can lead to serious damage. There are a few simple rules that will help you reduce the risk of injury and make your trips much easier.
1. Try to reduce the weight of the bags. No matter how much you would like to take with you all your favorite electronic toys and a whole pile of clothes "just in case" — think carefully whether all this is necessary on the way. The heavier the bag, the more physical effort you will need to make. And do not forget about the extra charge for excess weight or loss of luggage (or waiting time for it) if your travels are connected with flights.
2. Avoid uncomfortable bags. They can have a huge number of wonderful pockets in which you can put all your things. But at the same time, the bag can be terribly unbalanced and uncomfortable to carry (overweight on one side, uncomfortable handle, sagging bottom, etc.).
3. Bend your kneesx. When you are going to lift a heavy bag, it is better to do it slightly squatting and without jerks. Don't throw all the load on your back.
4. Carefully lift the bag to the top shelf. Be careful when lifting the bag in order to put it in the upper compartment on an airplane, train or bus. Stand facing the aisle, lift your bag, holding it closer to your body, then turn around 90 degrees and put it in the compartment.
5. Avoid twisting movements. For example, you need to put a huge and heavy bag on the scales. In the same way as with the lifting of hand luggage, stand with your back to the scales, lift the bag as close to the body as possible, then turn around with your whole body and only then put it on the scales. That is, the turn of the whole body, and not the lower part remains in place and at the same time you turn around with a heavy bag to the scales only with the body.
6. Be careful when removing luggage from the conveyor belt. Wait until it is right in front of you, in the same way try to lift the bag as close to the body as possible, and already turn around with the bag with your whole body from the conveyor.
It is very important to monitor not only the health of the back, but also the neck during travel. Do not forget that very often a terrible headache is caused not by a change in pressure, but by problems with the back and neck. For example, you fell asleep in an uncomfortable position and a headache is provided for you. Try to keep your gaze level with the horizon. Then your neck and shoulders will be in the correct position.
A pillow for sleeping. A special pillow for sleeping in the form of a horseshoe will support your head and neck in a comfortable enough position both for sleeping and for simple rest. Now there are a huge number of special orthopedic pillows made of various materials. The main thing is to choose the one that suits you.
Seats on our planes, buses and trains can rarely be called comfortable for long journeys. Because they do not provide support for the lumbar region, and very often they are not installed in an optimal horizontal position. There are special personal seats that you can carry with you and install in your place. If you don't travel that often, you can just roll up a scarf or sweater and put it under your lower back.
Even if you didn't have to travel far to a meeting or conference, it still wouldn't hurt to stretch a little before important things and bring yourself to your senses. Who said that an hour and a half in a traffic jam at the wheel or a trip in a crowded bus does not compare in terms of the amount of stress and injury risk with a two-hour flight?!
Circular movements of the ankle joints. Lift one leg, extend the toes forward and rotate the foot in a circular motion for about 30 seconds. Then do the same with the second leg.
Foot pumps. Strain your toes on and off of yourself for about 30 seconds or until you get tired.
Lifting socks. Keep your heels pressed to the floor and lift your socks on yourself. Then you relax your legs. Repeat for 30 seconds or until you get tired.
The rise of the heels. Rise on your toes as high as possible, then carefully return to the starting position. Repeat the exercise for 30 seconds.
Marching. Sitting in a chair, you squeeze your thigh muscles as if you are marching on the spot. Repeat the exercise for 30 seconds.
Lifting the legs. While sitting in a chair, hold on to the armrests with your hands and slowly lift your knees bent at the knees, keep them raised for 3-5 seconds. Then gently lower it. Repeat 8-10 times.
Deflection of the back / trunk. Slowly pull your shoulders back, try to bring your shoulder blades together. Then gently and slowly bring your shoulders forward, arching your back. Repeat several times.
Circular movements of the shoulders. Circular shoulder movements, during which you try to draw circles with your shoulder blades (the exercise is also known as "angel wings"). At the end of the circle, lower your shoulders down. Repeat 4-5 times.
If you have to travel often or, conversely, you sit for 12 hours at the computer almost without getting up — visit at least occasionally a good massage therapist. He will not only put your body in order, but also tell you a few simple exercises that will help you keep yourself in good condition during long business trips or emergencies at work. And, of course, do not forget about sports or at least frequent hiking. Moreover, spring is in full swing and bad weather, as well as a bad mood, have finally given up their positions!
