Read These Three Tips For Long Car Rides
Remaining in a seated position for extended periods of time can restrict blood flow to your lower extremities, causing flexion, which is a compressive force in the spine. Stopping to stand and stretch is critical for your spine, as it releases the compression, allows for blood to flow to the nerves, and helps maintain flexibility
Long car trips can literally be a pain. But you can remain physically comfortable on long drives with these tips.
Stay alert. Drowsy driving can be fatal. Don’t push yourself to drive late into the night, when you are usually asleep. Switch drivers if you start to fade. If you’re the only driver, get a hotel room.
Pull over every 2 to 3 hours. “Sitting too long is hard on the lower back due to that constant flexed position,” says Lynn Millar, Ph.D., chair of the department of physical therapy at Winston-Salem State University in North Carolina. It may compress the discs between your vertebrae, potentially leading to pain, numbness, or tingling in the legs. Your neck and hips could get tight, too. Getting out of the car and walking around a bit can help keep you comfortable on long drives.
Stretch your back. On your driving breaks, stand tall and circle your shoulders back five times. Then reach arms overhead and arch back slightly. Hold for 5 seconds, then lower arms and repeat once or twice.
Uncramp your legs. Try this calf and hip-flexor stretch: Stand with feet staggered in a lunge, left knee bent in front and right leg straight behind so that your heel touches the ground. With hands on hips (or holding on to something for balance), clench the right side of your gluteal muscles. Hold for 30 seconds, then switch legs and repeat.
Relax your shoulders. Keeping your chin parallel to the ground, slowly draw your head back as far as you can. You might feel a stretch along your upper spine and shoulders. Repeat six times.
Flex your feet. Trips longer than 4 hours increase your risk of deep vein thrombosis, a clot that forms, usually in the lower leg or thigh, says Mary Cushman, M.D., a spokesperson for the American Heart Association. Stopping to walk around helps. Passengers in the car should do ankle rolls and alternate flexing and pointing their feet one at a time every half hour or so.