The last long holiday of this year is coming soon, and scenic spots, travel agencies, and homestays are about to usher in the peak business season. According to the Ministry of Culture and Tourism, during the National Day holiday in 2018, the country received 726 million domestic tourists, an increase of 9.43% year-on-year. According to the "2019 National Day Tourism Trend Forecast Report" released by Ctrip, according to last year's growth trend, it is expected that the number of National Day tourists in 2019 is expected to reach 800 million. 800 million people traveled during the 7-day holiday, which is the largest intensive tourist wave in the history of the world. Have you decided where to go? In the past few days, some patients with spinal diseases are consulting about the maintenance of long-term travel. In fact, even if there is no problem with the spine, you need to pay attention to protecting your spine during long-distance travel.
1 sitting position
Most people are in a sitting position during travel. For people with spinal disease, a solid support is needed when sitting. You can find a suitable cushion or neck pillow. Prolonged static sitting posture will cause the burden on the muscles of the back and lower limbs, and promote the imbalance of muscle strength, the formation of spinal metamorphosis, and the bending deformity. At the same time, the venous walls of the lower extremities become less flexible and hardened, and the venous valves shrink and harden, which induces varicose veins with curved vessels. It is easy to cause dilation of the rectal and anal veins, blood stasis and complications such as hemorrhoids, anal pain, bloody stools and other symptoms. Sitting for a long time will also reduce the workload of the heart, causing decreased heart function and slowing of blood flow, laying hidden dangers for hypertension, coronary thrombosis and other diseases. The correct sitting posture is to straighten your upper body, tuck your abdomen, and tuck your chin slightly. Bring the two lower limbs together, try to touch the whole sole of the foot as much as possible to avoid too high or too low to cause tension and pull the pelvis by the roping muscles, resulting in rotation and tension of the lower waist. Extend the legs frequently and change the posture of the legs. It is best to put a footstool or footrest under your feet so that your knees are slightly higher than your hips. If possible, the lying position is generally a more comfortable position, whether you lie on your side or on your back.
A good sitting posture must have good habits and can’t keep a certain posture still for a long time. You should avoid sitting for a long time, stand up and rest for 5-10 minutes every 45 minutes or so, move your spine to relax your muscles. Those who drive should take a break at the service area regularly.
When you are away from home, the amount of exercise increases. Do not do some strenuous exercise or reduce the amount unless you are guided by a professional. In the car or airplane, you can do some stretching exercises, generally do not do strength training. When sitting in the car for a long time and unable to stand up and walk, if you encounter a traffic jam, the speed is slow, and the driving time is significantly prolonged. You can try to find suitable support points on both sides of the seat, hold it with your hands, and support your upper body. Lift up, relax below the waist, and traction the lumbar spine. For some people with lumbar disc herniation, it may relieve some discomfort. But this needs to be done within the limits of ability, safety first.
The weather in October is changeable, and a small climate will be formed in the narrow space of some vehicles. If some people are greedy for cold and the air conditioner is turned on very low, it may make the spine in a low temperature state, the muscles are easy to contract and tense, blood circulation and metabolism will also be affected, which will increase the discomfort of the spine. Traditional Chinese medicine believes that the waist is the home of the kidney, and the kidney is the innate foundation of the human body. It loves warmth and is afraid of cold, and is an important health sensitive area of the human body. The relatively high incidence of cold and damp low back pain in the elderly is mainly caused by wind and cold attack on the waist. The sky will worsen. For women, because they are in the veined area, the stagnation of Qi and blood stasis caused by cold in the waist will affect the functions of the ovaries and other reproductive systems, so pay special attention to keeping warm.
5 lumbar support
There is no need to wear a neck brace or lumbar support for a long time, but for patients with spinal pain, it is still necessary to properly protect the spine through a lumbar brace or a neck brace during long-distance travel. In high-speed vehicles, especially cars, if you doze off in the car, a neck brace or neck pillow is an effective means of protection. At the same time, pay attention to whether you are sitting in the front row or the back row, you must wear a seat belt. In order to avoid the damage caused by the bumps to the lumbar patients, try to choose a front seat. In addition, due to the transmission of force, carrying heavy luggage will cause damage to the spine, so you must seek help in a timely manner.