Tips to cut the "sit" when traveling

August is a big month for travel, playing golf and attending golf events.  At GOLFFOREVER, we want everyone to be able to venture to places and courses on your bucket list. Unfortunately, travel is rough on the body.  From sitting for long periods of time to toting your luggage and golf clubs from place to place, travel presents many opportunities for pain and injury. 

Protect your back on planes, trains and automobiles 

We have talked about why sitting is bad for you and travel always comes with lots of sedentariness. We can help reduce pain while traveling when you set a movement goal and intention for yourself.  

Every 30 minutes

When sitting for long periods of time, change position at least every 30 minutes.  Even a brief change, it can help prevent back pain. When you can, prop your foot on your bag under the seat in front of you to relieve back strain.. We recommend the seated stretches in this video to keep your back and supporting muscles loose and lubricated.   

Every 60 minutes

When you are driving, schedule your trip to stop every 60 minutes. Stop, get out and walk around.  If your plane or train ride permits getting up and walking in the aisle, stand up and leave your seat every 60 minutes. Dr. Jeremy James recommends doing a pelvic tilt while sitting on a plane or in the car to mimic the sit-to-stand motion. 

Find lumbar support to protect your back 

Use a rolled up blanket, towel, pillow or water bottle to create a lumbar roll for back support. or a water bottle to give your back the proper support it needs for a long trip. Place your item just below the small of your back and above your hips.

Protecting your back while standing in line

Always be aware of your posture while waiting and standing and use every opportunity to practice good posture.  Your back will benefit when you balance your weight equally between both feet, and shift your weight back and forth occasionally.  When you’re ready to lift your clubs and luggage, use a wide stance and squat down, using your glutes and legs, keep your glutes back and your weight in your heels. Keep your core strong brace. Keep in mind, if you aren’t using your glutes and core when you pick up things, you’re smaller, weaker muscles will compensate and become overwhelmed.  

When you need to pick up items off the ground, shorten the lever arm between you and the object. This means reducing the distance between the arm you are retrieving the item with and the item. Further, just like when you’re retrieving your golf ball, use the “golfer’s lift.” Bend at the hip like a pendulum, lift one leg behind you with a flat back. 

Use the GOLFFOREVER App from your destination 

When you finally arrive at your destination, it’s a terrific time to tap into the GOLFFOREVER app. Serve yourself a full stretch workout and lubricate your joints as soon as possible.  Make time to complete your personalized Today’s Workout while you're traveling. Give yourself extra time to warm up, complete your workout, and cool down. Your body will benefit immensely from moving and help you be ready for your return trip. 

Start every trip with a plan to protect your back and spine. We recommend these additional resources to stay loose everywhere your golf adventures take you.   

Warmup to Ignite Your Golf Game Blog

Why Is Sitting So Bad for Your Back Video