Traveling This Columbus Day Weekend? Don't Let a Long Weekend Leave You Aching
A three-day weekend sounds like the perfect opportunity to get away.
Maybe you're heading to the mountains, visiting family, taking a road trip, hiking, or simply enjoying a few extra days outside.
But long weekends can also mean long hours in the car, unfamiliar beds, more walking than usual, and a sudden increase in activity—a combination that can leave your back, neck, hips, and feet feeling less than happy.
Here are a few simple ways to keep your body moving comfortably this Columbus Day weekend.
Taking a road trip? Move more often.
Sitting in the car for several hours can leave your hips, back, and neck feeling stiff.
Whenever possible, take a break every 1–2 hours.
Get out of the car, walk for a few minutes, and move your hips, back, ankles, and shoulders.
Even a short movement break is better than staying in the same position for hours.
Planning a fall hike?
If your weekend plans include hiking, remember that more walking than usual is still a significant increase in activity.
Don't feel like you have to tackle the longest or steepest trail simply because you're on vacation.
Choose a distance and elevation that match your current fitness level—and remember that the downhill portion can be particularly demanding on your knees and quadriceps.
Be careful with your luggage
Lifting a suitcase into a car trunk or overhead compartment may seem insignificant, but awkward lifting can be enough to aggravate an already sensitive back or shoulder.
When possible:
Keep luggage close to your body.
Avoid twisting while lifting.
Use your legs and hips rather than repeatedly bending through your back.
Ask for help with heavier bags.
And if your suitcase has wheels, use them!
Don't panic about a different bed
Sleeping in a hotel or guest bed can sometimes leave you feeling stiff the next morning.
Before assuming the mattress is the problem, give your body some movement.
A short walk, gentle mobility exercises, or simply getting up and moving around can help loosen things up.
Listen to your body
One of the biggest mistakes people make on vacation is thinking:
“I'll deal with it when I get home.”
If you're experiencing pain that is getting progressively worse, significant weakness, numbness or tingling, or pain that is interfering with your ability to walk or participate in activities, don't simply ignore it.
And if you have a recurring problem that consistently flares up whenever you travel or increase your activity, that's worth addressing—not just working around.
Make the most of your long weekend
The goal isn't to spend your vacation worrying about your body.
It's actually the opposite.
A little preparation and regular movement can help you spend more time doing what you planned to do—and less time thinking about your back, knees, or feet.
So enjoy the extra day.
Take the hike. Explore a new town. Walk along the river. Spend time with family and friends.
Just remember: your body is coming on the trip with you. Take care of it, too.
