Blues traveler|nerve muscle pain

Traveler blues can occur because traveling is indeed stressful due to performing unusual and excessive activities. There is much lifting involved, sitting for long hours and active movements associated with performing leisure and recreational activities packed into a short vacation period. You may be able to cut down on injuries with the helpful tips listed below to avoid the blues in the traveler. These tips are useful for everybody, especially those who already have nerve related muscle pain.
Luggage:
· Pack light. Rather than bringing down steps a heavy suitcase, bring the clothes downstairs and pack downstairs.
· Make sure that you alone can lift your luggage in preparation for the fact that there may be no one around to help you lift.
· Use both arms for lifting.
· Avoid putting anything slung across your shoulders for prolonged periods.
· Carry bags close to your chest with elbows at the side of your trunk.
· Avoid overhead lifting.
· Do not plan to store your luggage in the overhead luggage storage area. Injuries will occur from lifting and retrieving luggage stored in the overhead compartment.
· Check your luggage rather than planning to take luggage onto the plane.
· If planning to take luggage onto the airplane, the luggage should be able to fit under the seat.
· Change sides frequently on pulling luggage on wheels since it places a torque onto your spine. This will prevent an uneven pull only on one side tiring the muscles only on that side making the muscles vulnerable to injury.
· It is better to push your luggage rather than pull it behind you.

Sitting
· Place an inflatable collar around your neck soon as you sit down. You may fall asleep suddenly so it is best to prepare to have the neck supported.
· Avoid putting pressure on your elbows to prevent injury to the ulnar nerves. Do not sit with the point of your elbows resting on the armrest for longer than 5-10 minutes at a stretch. It is better to place the forearm on the armrest. However, the best position is to have your hands on your lap.
· Do not cross your ankles or knees while sitting in order to avoid putting pressure on the peroneal nerve at the front of the ankle. Instead perform ankle circles frequently for blood circulation.
· Avoid wearing knee-high hoses or tight socks. This will prevent foot and ankle edema especially on long trips.
· Read with the book propped up on the tray table to avoid having to hold the book in your hands and tiring the muscles unnecessarily.
· Frequently lift your buttocks off the seat to prevent prolonged pressure on the sciatic nerves.
· Get up and walk frequently.
· Perform pelvic tilt exercises while sitting, standing or walking.
· Place a golf ball or even a small face-cream jar behind your back and lean into it to get a stretch massage effect. Massage various places along the entire spine especially between the shoulder blades.

Sleeping
· Avoid sleeping using the hand to support your head with the elbow propped on the armrest. The last two digits of the hand will become numb from putting on pressure to the ulnar nerve at the elbow. The hand can become weak with tingling in the first three digits from putting pressure on the median nerve at the wrist.
· Always have the chair reclined.
· Keep your feet elevated. If there is no footrest place your feet on the luggage underneath the front seat.
Medications:
Chronic pain patients have found it useful to take pain medications pre-emptively upon boarding the flight.
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