If you’re heading out on vacation anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.
Let me explain:
Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain during and after a flight.
And when a substantial,88% of people, experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling much more comfortable when jetting off…
First off, if you’re going on a long flight – schedule your flights carefully.
Flying is the most tricky part of traveling for many people with back pain; being shoehorned into a cramped seat for hours on end can leave you feeling crippled.
Some people like to minimize their time in the air by booking direct flights whenever possible, which also helps reduce the number of time you have to lift your carry-on into the overhead bin too!
So, if you’re on a long flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimize travel time and be sure to get up and move about, or stand at the back of the plane – only when the “seatbelt sign is off.” 😉😉
This next tip might seem self-explanatory, but when we’re sat on a flight – how often do we get up and move?
Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates. Plus, sitting too long in the same position causes tightness and pain.
You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.
Next, are you taking a carry-on? If so, do your best to pack light.
Every extra item you squeeze into your carry-on is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.
Make it easier on yourself by packing less and checking-in any bags you know you won’t be able to lift easily over your head.
This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.
If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the day to make it easier on your body.
If you want more tips to ease back pain, you can download my free report that shows you ways to ease back pain naturally – it has some helpful exercises inside too which you can use on your holiday. Click here to get your copy and take it with you »
Trupti graduated with a Master’s degree in Physical Therapy from UNC- Chapel Hill in 2001. She has furthered her studies with numerous post-graduate courses focusing on the Neck, shoulder, knee, and back, with a strong emphasis in manual therapy. Recently completed courses in Maitland-Australian Physiotherapy Seminars (Levels 1- 5), has afforded her an excellent way to relieve pain and help people get moving, active and healthy quickly and effectively.
With 20+ years of experience in Physical Therapy, Trupti has practiced in various orthopedic and sports focused clinical settings, in both the Raleigh-Durham, NC and DC regions. She has been Director of multiple Physical therapy Clinics in DC and also worked with some renowned specialists at Georgetown University Hospital in DC. During her years of service, Trupti has had the privilege of caring for a wide variety of clients: from school-aged children to retirees; from homemakers to business professionals; from weekend warriors to professional athletes.
Trupti is an avid fan of the outdoors, art, traveling and of course the Tar Heels. She enjoys spending time with her niece and nephew.
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