Long flights can be hard on the body, especially for those who struggle with back pain. Extended periods of sitting, limited space, and less-than-ideal seating can all add up, leading to stiffness, discomfort, and sometimes even injury. Fortunately, with some proactive strategies, you can minimize strain on your spine and protect your back during those long hours in the air.
If you’re about to take a long flight and want to protect your back during the trip, keep reading to see what our team recommends.
1. Choose Your Seat Wisely
Airplanes aren’t known for being the most spacious places, which is why you need to be mindful when picking your seat. If possible, select a seat that provides extra legroom, like those in exit rows or bulkhead seats for a long flight. While upgrading to premium economy or business class isn’t always in the budget, these seats often offer better lumbar support and allow for more movement. Aisle seats are also helpful as they allow you to get up easily to stretch.
2. Pack Supportive Items
As airplane seats become thinner and thinner, it is essential to pack supplementary items to make your trip more comfortable. A lumbar support pillow can be a game-changer for your back. Airplane seats are not designed with spinal support in mind, so bringing a small pillow or a rolled-up blanket to place in the small of your back can help maintain a healthy spinal curve. If you’re prone to neck pain, a supportive neck pillow can relieve strain on your upper spine.
3. Stretch Before Boarding
Sometimes, the best way to protect your spine during a long flight is by taking action before boarding. Stretching before the flight is essential to warm up your muscles and increase flexibility. Focus on stretches that target the hips, hamstrings, and lower back, such as hip flexor stretches, hamstring stretches, and gentle back twists. These stretches will help prevent stiffness from setting in too quickly during the flight.
4. Maintain Good Posture
Poor posture is one of the main culprits behind back pain during flights. But, during a long flight, you might begin to slip out of your traditionally good posture habits. Aim to sit back with your lower spine against the seat to protect your back from irritation throughout the trip. Keep both feet flat on the floor to promote a neutral spine position, and avoid crossing your legs, which can misalign the spine.
5. Get Up and Move Regularly
Movement is key to avoiding back pain. Try to get up and walk around every 45 minutes to an hour if possible. Standing and moving even briefly helps relieve spinal compression, reduce muscle stiffness, and promote better blood circulation. While this might not be a great option for every flight, it is important that you get up during long flights to protect yourself from the stiffness and discomfort that may lead to poor posture and trauma to your spine.
6. Do In-Seat Stretches
If getting up isn’t feasible, in-seat stretches can still help you protect your spine during long flights. Try seated spinal twists, knee-to-chest stretches, and ankle rolls to keep your muscles active. Even small movements can keep your spine mobile and prevent stiffness. However, when doing in-seat stretches, ensure that you are mindful of your neighbors and that you aren’t disrupting their flight.
7. Stay Hydrated
While you might want to enjoy a soda or juice during your flight, it is important that you prioritize drinking water. Hydration is essential for spinal health. Proper hydration helps keep the spinal discs, which act as shock absorbers, well-lubricated. Bring a water bottle onboard if possible and sip regularly to avoid dehydration, which can worsen back pain and cause muscle cramps. When flight attendants offer water, take this opportunity to have a drink as well.
8. Engage Your Core
Your abdominal muscles play a major role in protecting your spine from trauma. Engaging your core muscles while seated can help support your spine throughout a long flight. Tighten your abdominal muscles, and focus on maintaining this engagement for several seconds at a time. This practice helps stabilize your lower back, reducing the strain on your spine. It is a good habit to begin forming before your flight to ensure you can keep it up during your flight.
9. Avoid Heavy Lifting
Lifting heavy bags into the overhead compartment can strain your back, especially if you’re already dealing with discomfort. Use your legs rather than your back to lift, and ask for assistance if needed. Alternatively, consider packing lighter or checking your luggage to ensure you don’t have to lift your luggage overhead. Your back will thank you for this.
10. Consider Pre- and Post-Flight Adjustments
Finally, seeing your chiropractor for a pre-flight adjustment can help ensure your spine is aligned and ready for the long journey ahead. A post-flight adjustment can also relieve any tension or misalignment that develops during travel. Regular chiropractic care helps improve spinal mobility and strength, which is especially beneficial for frequent travelers.
Recover from Long Flights at Elevate Wellness
While long flights can be challenging for your back, these tips will help protect your spine and reduce pain. If you’re preparing for a long trip and are concerned about back pain, consider scheduling a chiropractic appointment with our team at Elevate Wellness Chiropractic in Bountiful, Utah. With years of experience helping patients protect their spines, we’re confident we can do the same for you. If you would like to schedule a pre- or post-flight appointment with our team, don’t hesitate to contact us today.
