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Simple techniques to manage tension & minor pains on the road
Some days you feel as if you are stuck in a pressure cooker. Traffic, deadlines, issues at home that you can’t deal with because you’re on the road. It happens to everyone at some point.
So how do you ease the stress and bring on the calm?
A simple technique known as mudras might help. An ancient practice dating back to ninth century India, mudras integrates hand movements with self-awareness and conscious breathing to reframe thinking, according to Emily Fuller Williams, LMT and author of Mudras: Ancient Gestures to Ease Modern Stress.
To release anxiety, Williams recommends the “calmness” mudra. It can be done in your truck, as long as you aren’t moving. Sit straight and bend the elbows so the forearms are upright, hands at ear level. Rotate the hands back and forth at the wrist (like screwing in a light bulb), keeping your fingers extended. While performing this gesture for three minutes is ideal, some people notice a difference in mood within seconds, she says.
When both hands need to be on the steering wheel, mudras can be challenging to perform. But Williams notes that pulling gently on one earlobe can lower stress levels while driving. “When there are too many ideas in your head, this helps to drain some of them out,” she says. “You don’t get the full effect, but it’s better to do with one hand than not at all.”
Williams also suggests a “balance” mudra to re-center the body. With the hands resting on the belly, thumbs touching, place the back of the left hand in the palm of the right and breathe deeply. “This helps send lots of extra energy to the head through the fingers, helping to balance the brain,” she says,
Push and pull
Traffic congestion or other frustrations may lead some drivers to clench their jaw, which can lead to other problems. Donald R. Tanenbaum, DDS, MPH, co-author of Doctor, Why Does My Face Still Ache?, says, “Fatigued jaw muscles will likely lead to headaches in the temples, tightness or pain in the jaw muscles, limited jaw motion, ear pain and pain in the joints of the jaw itself.”
When that happens he advises truckers to place the tongue on the roof of the mouth, position a thumb or fist under the jaw and attempt to open your mouth. The resistance helps ease jaw tension and temple headaches. For neck tightness, he suggests pushing the forehead against the palm and holding. Repeating these exercises several times a day should help reduce accumulated pressure in the neck and head.
Stretches may also help untie knotted muscles. Scott Gottlieb, MD, director of pain management at New York Eye and Ear Infirmary in Manhattan, says, “Flexing your neck slowly side to side, and backwards and forwards, will relieve neck tension.” Do not roll your neck in one continuous circle — that can lead to injury.
For leg and back tightness, he proposes straight-legged ankle rolls to get the blood flowing again.
In the air
Stopping to smell the roses may induce appreciation for life, says Kelly Holland Azzaro, RA, CCAP, LMT, president of the National Association for Holistic Aromatherapy, but citrus scents are particularly helpful in dispelling stress. “Lemons, sweet orange and grapefruit help elevate your mood and relieve stress,” she says. She suggests putting a drop of diluted essential oil on a tissue and inhaling the aroma. “Or you could use a plug-in diffuser. The warmth sends the scent into the cab.”
While there’s no escaping stress, some simple remedies may keep you on course and in good health.