Holiday shopping is stressful to your body, as well as your wallet, having the potential for a backache afterwards. Driving from store to store, getting in and out of the car, bundled in a sweater and winter coat, the expert shopper carries package after package from the store, to the car, over and over again. Six, eight, or ten hours later, the shopper arrives home exhausted, only to realize that 15, or 20 packages must be carried from the car into the house. This dilemma is compounded by the fact that the rain turned to sleet, and the sleet to snow. Travel by car and foot are treacherous.

You are slipping and sliding all the way from the car to the house while carrying multiple packages of various sizes and shapes. The shopping bags get wet and tear, forcing you to tilt your body as you carry the packages. Of course, no one is home to help you unload the car and you make the trip several times alone. You get into the house exhausted and crash onto the couch. You fall asleep slouched and slumped in an overstuffed pillow chair. Hours later you wake up with a stiff neck and a backache from shopping. You wonder what happened to your neck and back.

Consider the following:

• Lack of sleep and stress – can cause your muscles to tighten up and spasm.
  • Try to get a good night sleep before a day of shopping
  • Lessen the stress by preparing a shopping list, organizing a sequence to visit stores in a logical order
  • Try not to “do it all” in one shopping day.
  • Delegate…get some help from family members.
• Driving Long Distances or Getting in and out of the car multiple times
  • Prolonged sitting and driving, especially with poor posture is very stressful to the neck and back
  • Getting in and out of the car, twisting and turning multiple times, especially with bulky clothing, is very stressful to the neck and back
  • Use a lumbar roll when sitting in the car
  • Sit up straight and adjust seat closer to steering wheel and limit reaching with arms and slouching
  • Use the headrest for your neck on the highway
  • Get out and stretch backwards to extend your neck and back every 45-60 minutes in the car
• Carrying packages
  • Make a few extra trips to the car to drop off packages before they accumulate
  • Multiple packages of different sizes and shapes, especially with torn bags or without handles make your neck and back vulnerable
  • Bending over to browse through or paying for items, especially while holding your purse or other packages, makes your neck and back strain
  • Bending over and twisting to put items in the car and trunk makes you vulnerable to back pain
  • Use good quality shopping bags and a cart when possible
  • Put down items when browsing or paying
  • Do stretching exercises bending you neck backwards, extending your lower back and pinch your shoulder blades together 10 times every 30 minutes of shopping
  • Use a lightweight purse when shopping or use a wallet and leave the purse at home
• Slipping and twisting
  • Twisting and slipping while carrying packages can twist and strain your back or neck
  • Be extra careful in bad weather by wearing good shoes with a nonskid sole
  • Switch sides, alternating from right to left when you carry your packages and your purse
• Resting or sleeping in a slouched position
  • Falling asleep on too many pillows or with your neck twisted is very bad for your neck and your lower back in a hammock position is very bad for your lower back
  • Make sure to lie down flat, with one pillow for your neck and maybe one under your knees
  • If you sit, use a lumbar roll in the small of your lower back
• Poor Footwear
  • Heels and most dress shoes may look good but don’t cut it for shopping support
  • Wear comfortable shoes with good support like you wear to walk at Disney
• Pamper Yourself - After all your hard work, in the spirit of the spirit of the holidays, treat yourself to some great relaxation with the aid of:
  • A Full Body Massage:
    • A Foot MassageA PedicureA Whirlpool Bath
    • Some Wine and Cheese

OTHER TIPS:

Plan Ahead: It is very stressful on your spirit, wallet and back to do all of your shopping in the three weeks available after Thanksgiving. Even though we dislike “rushing” past Thanksgiving to the next holiday, try to begin holiday shopping in before 

Use the Internet: Supporting local businesses is important. However, Internet shopping can save you lots of wear and tear. Sometimes, you can even get a gift wrapped.

Gift Certificates: While gift certificates may be impersonal, they are easy, convenient and can also be purchased over the internet.

Perform Stretching Exercises: Stretch intermittently throughout the shopping day…try the three exercises below, gently, slowly, hold 3 seconds and relax, repeat 5 times.

Model: Paul Mackarey, PT, DPT, Clinic Director, Mackarey PT

Visit your doctor regularly and listen to your body.     

EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog

EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy

  This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!

As more of us become more comfortable living with COVID 19, travel plans have exploded. For 2 ½ years many have put air travel for family vacations on hold and we are eager to get back to air travel. As you may have gathered from my previous columns, travel is one of my passions. My family and I have been fortunate to have visited many spiritual places of natural wonder and beauty that we call our National Parks. Many of the parks are on the west coast and require some preparation to endure the many hours of travel by airplane through different time zones. Moreover, travel to other countries and continents, often requiring 8, 10, 16 or more non-stop hours on a plane can really take a toll on your mind and body and gave new meaning to the term “jet lag.”  

WHAT IS JET LAG?

According to the Mayo Clinic, jet lag, also known as jet lag disorder, is a sleep disorder that can occur in people who travel through different time zones in a short period of time, such as a flight from New York City to Los Angeles. Obviously, the further the distance traveled and the more time zones entered, the more significant and drastic the symptoms, as found, for example, in those traveling from the United States to Asia.

Sunlight has a direct impact on our internal clock by regulating melatonin, a hormone that regulates sleep and wake cycles in the body. Travel through different time zones can affect the amount and duration of sunlight and therefore, impact the regulation of these cycles. The inability to regulate the cycles results in many symptoms.

SYMPTOMS OF JET LAG

• Sleep Disturbance – some experience insomnia, restlessness or waking up in the middle of the night, while others suffer from excessive tiredness or sleepiness
• Generalized Malaise – overall sense of not feeling well
• Muscle and Body Aches – generalized soreness
• Fatigue – general feeling of weakness, tiredness and fatigue
• Gastrointestinal Irritability – constipation or diarrhea
• Menstrual Cycle Changes – menstrual symptoms out of cycle
• Easily Distracted – difficulty concentrating or focusing

PREVENTION OF JET LAG

• Plan for a travel day or two – if time permits, it is wise to arrive a day or two early to acclimate to your new environment before you engage in demanding tours or physical activity. Olympic athletes keenly understand the importance of this strategy.
• Plan for the new zone – before you get on the plane, set your watch to the time zone of your destination. By doing this, you can begin to mentally and physically prepare by eating, drinking, and sleeping accordingly. For example, don’t ingest caffeine shortly before you need to sleep on the plane. Conversely, consider using a sleep aid at a time which allows you to get at least 8 hours of uninterrupted sleep and wake up to daytime in your new time zone.
• Plan for the trip – try to get on a healthy schedule, eat well and get plenty of rest before you travel  
• Hydrate – the importance of hydration cannot be overstated. Air cabin climate and pressure promotes dehydration and dehydration will make jet lag symptoms worse. Keep in mind, alcohol and caffeine will increase dehydration, especially as you sleep
• Sleep – is an essential component to jet lag prevention. Use earplugs, eye masks, headphones and sleep aids if necessary. However, be sure to time your sleep according to the time zone you’re traveling to, not in presently. Therefore, it may be necessary to stay awake until the timing is right. Consult your physician about the best sleep aid for you and do not combine a sleep aid with alcohol.
• Avoid blood clots – keep moving! During the time that you are awake on the plane, set a timer to do exercises and intermittent walking on the plane. Every 15 -20 minutes perform a different exercise. Alternate between arms, legs and walking. Do 30 to 60 repetitions. Also, based on your medical history, ask your physician if taking an over-the –counter blood thinner, such as an 81mg of aspirin, or a natural product like vitamin E is appropriate.   

EXERCISES FOR JET LAG

Posture Exercises

Posture exercises are designed to keep your body more upright and prevent rounded shoulders and forward head/neck.

• Row-The-Boat - Pinch shoulder blades together as if you are rowing a boat.
• I-Don’t-Know – Shrug shoulders up toward the ears as you do when you say “I    don’t know.”
• Chin Tucks – Bring your head back over your shoulders and tuck your chin in

Arm Exercises

• Bicep Curls – sit in chair and bend your elbows up and down
• Wrist Curls – as above but bend your wrists up and down
• Chair Push-ups – Push up with your arms as if getting out of a chair

Leg Exercises

• Hip Hikes – Sit in chair and march by hiking your hip and lifting up your heel 4-6 inches off the floor
• Leg Kicks – Sit in chair and kick your knee out straight – then bend it down to the floor
• Hips In and Out – Sit in chair and bring your knees/hips in and out
• Toe Raise/Heel Raise – Sit in a chair and raise your toes up/down – then raise your heels up/down

Breathing Exercises

• Diaphragmatic Breathing - The diaphragm muscle is essential for breathing. While sitting, put one hand on your abdomen and the other on your chest. Slowly inhale through your nose and try to separate the hand on your stomach from the hand on your chest. Then, slowly exhale through pursed lips.

Read Dr. Mackarey’s Health & Exercise Forum – every Monday

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor  in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.