4/7/2015

1

Travelling with Osteoporosis

Dolores Langford PT, MSc, CHT

Maureen C. Ashe PhD, PT

April 9, 2015

Tips and Tricks for Enjoyable Holidays

Outline Introductions Before you leave Planes, trains and automobiles Ships ahoy! Pain management Hotels and sightseeing Home again Questions

4/7/2015

2

Before You Leave Get fit for the trip!

Practise spine sparing strategies

Daily balance training

Resistance training to improve strength at least2x/week

Moderate to vigorous physical activity

Purchase good travel insurance

Walk Score and Transit Score

You can check your destination onGoogle Street View before you go!

4/7/2015

3

Travel Light

Lightweight luggage saves your spine ANDbaggage fees

Compare 4 wheels vs. 2 wheels

Outside compartments can becomeoverstuffed and may not fit into overheadluggage

Think in layers ( e.g., merino wool is lightand easy to care for)

Choose luggage wisely

4/7/2015

4

Lifting and Carrying yourluggage

Packing for your trip: avoid heavyawkward bags that can affectbalance and cause back pain

Cross body bags and light daypacks are usefulbut be careful they are not overloaded

Reading material and guide books can beloaded onto a tablet/smart phone to reducethe number of items to carry

4/7/2015

5

“Breeze Through Security”

http://www.catsa.gc.ca

Canadian Air Transport Security Authority

Sitting for long journeys canlead to sore muscles and joints

4/7/2015

6

PlanePosture

Move frequently: walk in the aisles

Check if the armrest elevates upwards toallow you to stand up more easily from yourseat: move to the edge of your seat first,then stand up using your leg muscles

Repetitive reaching forwards to placehand luggage under your seat may causeback pain: use your feet to push

Use a back support, or roll up a softjacket for the small of your back, breathedeeply and keep the ankles pumping.

Planes

Travel between terminals can be tricky…

Motorized escorts can help!

Pre Board to avoid prolonged standing,rushing and crowds

Ask for help to stow overhead luggage

4/7/2015

7

Trains: Stayon Track

Move around on the train when it’s safe.

Try simple stretches while seated, and atevery station

Book well ahead for best seat selectionwith extra leg room

Stretch ateverystation

Car RentalConsiderations

Cars equipped with enhanced visibility viamore or bigger mirrors or a back-upcamera system and parallel parkingguidance make driving much easier andsafer.

Heated seats are great for back pain

Stop and get out of the car for stretchbreaks at frequent intervals

4/7/2015

8

Reduce pain when drivingcomfort

Consider a wedgecushion and lumbarsupport

Good visibility and correct mirror height adjustmentshelp to maintain good driving posture

Use equipment if it reduces pain

Ships Ahoy!

Cruises are a great way to travel, as you onlypack once for many different destinations

Ask about accessibility at each port before youleave

Ask for details of shore excursions before youbook e.g., distance, length of time sitting

4/7/2015

9

Staying active onboard

Image courtesy of Urban Poling

Pain Management and JointProtection when travelling:The Pain Cycle

4/7/2015

10

Managing Pain when travelling:The 6 P’s of Joint and SpineProtection

Great

Pain

Management

Planning, Pacing, Prioritizing

Planning : don’t be overly ambitious in your scheduling

Pacing: alternate busy days of sight

seeing with low key days of relaxing

Prioritizing: See your “top priority”

sights, and the rest if you have the energy

4/7/2015

11

Protecting, Positioning andPain relief

Protecting and positioning your spine

We spend a lotof time with ourspines in a forwardposition……

Think of ways youcan minimize orreverse poorposture.

Protecting: Use walking polesor a cane for posture and

support

Take frequentmini breaks

4/7/2015

12

Pain Relief andMedications

Carry your medications in their originalcontainers with you at all times when sightseeing

Consider having an extra written prescriptionto take with you as a backup

Ask your doctor or pharmacist for adviceabout a schedule that works for you

Pain relief and physical activity:Take pain medications 30-40minutes before activity

…..and perhaps again after the activityImage courtesy of Urban Poling

4/7/2015

13

Hot and Cold Pain Relief Hot and cold therapies can be helpful for

pain and stiffness

Consider taking along heat patchesand/or portable ice packs (or fill a plasticbag with ice from the hotel)

Pain Relief: Hot tubs/saunas

4/7/2015

14

Accommodation and sightseeing:Arriving at the Hotel

Ask for a room close to the elevators, or at groundlevel, so you don’t have multiple trips up and downstairs

Ask for a firm mattress and extra pillows

Use the hotel services to transport luggage

Ask for a room with a small fridge for ice packs

Hotels:Avoid nighttime slips and trips

The hotel room environment will beunfamiliar, you may be jetlagged andfatigued: keep a night light on, so you cansee your way to the bathroom.

Store your luggage off the floor, andremove all clutter from the pathway to thebathroom.

Be aware of loose rugs and electrical cordsin unfamiliar places.

4/7/2015

15

Hotel Bathrooms

Avoid taking baths in very deep hoteltubs unless they have good handrails

Check your vision

Allow your eyes to adjust for a moment whencoming out from dark museums, or tintedcoach windows on sightseeing tours intobright daylight

When sightseeing in bright sunlight, considersunglasses to avoid the glare that can makeyou slip or trip

Take sunglasses off in dark rooms or areas Use extra care if you have bifocals on uneven

surfaces, such as stairs and cobblestones, asperception may be affected.

4/7/2015

16

A word about shoes

http://oasis.vch.ca/manage-your-oa/joint-protection/joint-protection

Buy your shoes or hiking bootsa month before you leave

4/7/2015

17

Water Shoes

Rocks, docks and decks canmake for slips and trips

Bring along a traction sole water

shoe for beach walking

Rest after sightseeing

Good

Better

Best

Stretch out for 15- 20minutes to elongate thespine after prolongedsitting or standing

4/7/2015

18

Positioning: Avoid low chairs and thosewith no back support

Back at Home….learn how to minimizeyour falls risk

http://fallprevention.vch.ca/media/SOYF_8.5x11_Book_v5.pdf

4/7/2015

19

Home Again

Keep a record or journal of what worked well

Get back into your regular physical activity routines

Resources http://www.able2.eu : Adaptive Equipment

http://agecomfort.com : Adaptive Equipment

www.catsa.gc.ca Canadian airport security regulations: whatto pack in carry on, packing tips

http://www.roadscholar.org : a not for profit organizationwith travel opportunities for all ages and abilities

http://urbanpoling.com : walking pole information

http://fallprevention.vch.ca/media/SOYF_8.5x11_Book_v5.pdf : Fall Prevention ideas

4/7/2015

20

Questions