Back pain is a common complaint among travelers, especially during long bouts of flying. Here are some tips to help prevent back pain while flying:
1. Choose the Right Seat
Selecting the right seat can make a big difference in preventing back pain when flying. Choose an aisle seat with extra legroom or a seat that reclines. This will allow you flexibility to stretch your legs and adjust your position throughout the flight. While many of these seats require you to pay extra, a fee is a small price to pay for the health and safety of your back.
2. Maintain Good Posture
Maintaining a good posture while seated can help prevent back pain. Make sure your seat is adjusted properly and sit up straight with your back against the seat. Use a small pillow to support your lower back and avoid slouching. You can also use something called a foot hammock to let you raise your feet while you’re seated, providing further stability for your posture.
3. Stretch Regularly
Stretching during the flight can help prevent back pain and improve circulation. Stand up and stretch your legs and back regularly. Simple exercises like rotating your neck, shoulder rolls, and ankle circles can help. Make sure to do these stretches every hour or so to bring back some blood into your limbs. These will also help your sore muscles recover faster when you’re off the airplane.
4. Stay Hydrated
Dehydration can contribute to back pain. Drink plenty of water before and during the flight to stay hydrated. Avoid alcohol and caffeine, which can cause you to dehydrate. Drinking lots of water during the flight can also help prevent swollen legs and ankles during and after the flight.
5. Pack Smart
Pack light and use rolling luggage to avoid carrying heavy bags. We also recommend using an airport cart to help roll your luggage around if you have more than one of them.
When lifting your luggage, bend your knees and lift with your legs, not your back. If it’s too heavy for you, consider asking someone for help and explain that you cannot lift heavy things due to back pain.
6. Get Up and Move
Sitting for relatively long periods can lead to back pain. Get up and walk around the cabin as often as possible, whether it’s to freshen up in the lavatory or get a snack from the pantry. This will also help improve circulation and reduce the risk of deep vein thrombosis.
7. Use a Lumbar Support
Using a lumbar support cushion can help prevent back pain. This cushion supports the lower back and improves your good posture. You should also consider getting a travel pillow for your neck so your head and shoulders are also supported.
8. Massage Your Limbs
Massaging your back and legs during the flight can help promote circulation and prevent back pain. You can do this with your hands by gently squeezing your arm and leg muscles. You could also use a foam roller or a massage ball to gently massage your back, legs, and feet.
9. Wear Comfortable Clothing
Wear loose-fitting and comfortable clothing during the flight. Avoid tight clothing that restricts movement and circulation. Who wants to wear such stuffy and tight clothes during a long-haul flight anyway? That can’t be comfortable in any shape or form, even if you ride business class.
10. Seek Medical Attention
If you experience severe back pain during a flight, seek medical attention immediately. This may indicate a more serious condition and prompt treatment is necessary.
