Traveling can be so much fun and I can't wait to fit lots of it into my summer. It can also be really rough on the body. Whether you are traveling alone, on a business trip or you're on your way to an amazing family vacation, long hours in a car or an airplane can leave your mind and your body stressed, tired and sore.

Don't forget to keep your physical health in mind as you plan your trip. I have suggestions for you to help those trips to be the best ever and will explain why it's so very important to follow these guidelines.

We all know that prolonged sitting can cause pain, but what we may not know is that it can wreak havoc on your body without feeling any of those nagging, often painful symptoms. Certain pressures and forces from awkward positions can, among other things, result in restricted blood flow. Don't think that just because you're traveling in first class or a comfortable, new car that you won't also be subjected to these problems.

One of the biggest insults to your system caused from sitting too long in one position is the buildup of pressure in the blood vessels in your lower legs. It's extremely important to be contracting and relaxing the muscles to help the blood flow properly. Every so often, whether driving or flying, draw circles with your toes and feet to contract the calves. As you prepare to sit for an extended period of time, take a brisk walk to stretch your hamstring and calf muscles.

In a car, consider the following suggestions:

Adjust the seat so you are as close to the steering wheel as comfortably possible so you don't have to bend to reach the wheel. You knees should be slightly higher than your hips.

Consider using a back support. Using a support behind your back may reduce the risk of low-back strain, pain or injury. You can also use a small rolled towel or a jacket and alternate its placement behind the back and then between the shoulders.

Sit upright with your head back before setting the position of your mirrors. This will remind you not to slouch.

Tuck in your chin and roll your shoulders back every hour to loosen tight muscles.

Stay well hydrated... water is your best option.

Make frequent stops to allow for you to walk around and stretch.

In an airplane, consider these suggestions:

Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of luggage seems to be the most common cause for misaligning your spine. While lifting your bags, stand facing the front of the overhead compartment so the spine is not rotated.

While seated, vary your position occasionally to improve circulation and avoid leg cramps or blood clots. Massage legs and calves. Bring your legs in and move your knees up and down. Prop your legs up on a book or a bag under the seat.

Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.

Stand up straight and feel the normal "s" curve of your spine. Then use a rolled-up pillow, blanket or towel to maintain that curve when you sit in your seat. Tuck it behind your back just above the beltline and use another pillow for the gap between your neck and the headrest.

Take a stroll down the aisle when possible.

The last and certainly not the least important suggestion I have for you travelers is to have your spine checked by a chiropractor before you leave and when you return. If your spine is not aligned, your nervous system is not functioning at its optimal and your immune system is at risk. If you begin your trip with a spine in proper alignment, you stand a much better chance of not suffering from the unusual positions your body will be subjected to. Take care of yourself and your family as your prepare to enjoy your travels this summer.

Give us a call at Spoelstra Family Chiropractic to learn more about how to prepare your body for vacation or for any questions you may have concerning chiropractic. You can reach us at (208) 667-7434 or on the Web at www.CDAHealth.com. Save travels to you all!