MATT BRABNER OSTEOPATHY

Train journey a pain?

Now I am working in Brighton, Hove and London I am spending way more time on trains to and from London Bridge than I have in years. It is only twice a week and normally at non-peak times but I still notice how my neck, shoulders and upper back have started to tighten up and ache.

So I have started doing a few things differently – before I go, on the train and when I get home.

These tips may not change your world, and may not appear much, but seem to work for me. They are designed to be simple and realistic so you can at least do some of these, even when you are tired, cramped up and just want to get home!

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Before you go

Declutter. Lugging heavy bag(s) to and from the station, lifting them into overhead racks or twisting to shove them under seats all puts stress on our back muscles and joints. Take all that paraphernalia you don’t need out of your bag and lose some weight. Do you really need to take the brick/laptop home? Ditch that paperwork you won’t read anyway. Do you need ALL those devices?

Rucksack it. If you really must lug heavy stuff the least stylish but best option is a rucksack – sorry but it is. With good wide shoulder straps and a waist support one of those bad boys can distribute weight more evenly. But still remember small is beautiful.

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On the train

Listen. Unless you have loads of space then reading or watching something is going to strain your neck as you look down at the book/tablet/phone. Stick the headphones in and listen to your favourite music, or the podcast you keep meaning to listen to. Whatever gives you pleasure and takes your mind away from the stresses of work. The Archers always works for me but maybe I am old before my time… Whatever it is, relax and look up, not down.

Move. We all know the relative joy of finding a seat on the way home. But wedged in a hard seat for an hour or so doesn’t do anyone any favours really. Stand for the first or last 10 minutes of the journey, or if you can risk leaving your cherished seat, do so half way. Stand by the doors and sway from side to side on each foot, wiggle your hips, stand on tip toes, do some shoulder rolls, rotate your spine. Move like no-one is watching.

Stretch. I know it’s hardly possible to start some major moves when you are packed in like a sardine, however some subtle shoulder rolls or neck stretches are usually feasible without looking too crazy.

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Back home

Move. Not every night, but the times you get an earlier train, it’s a gorgeous evening or you have indeed ditched the laptop – walk home from the station. Ditch the bus, tube or cab if you use that for the last bit of the commute. And walk faster than normal, get the blood pumping, you will be home quicker too.

Stretch. Now you can do some more effective stretches, stretch out on the floor, or do a few moves at the table before dinner.

Breathe. If you are coming home to Brighton or Hove take massive lung fulls of the sea air and remind yourself why you live here, and why the commute is worth it! When you get home try some deep diaphragmatic breathing lying on the floor or your bed, get some oxygen to those tired muscles and forget about the office.

Treat. And of course, maybe pour a glass of something, because you are worth it. Especially if you have read this far!

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Thoughts?

As I say these won’t change your life, but hopefully will provide a bit of inspiration to take some of the pain out of your commute. Any other ideas or comments please let me know.

For all the above exercises on one handy page please click here.