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Flying can leave you feeling stiff and sore, especially when a flight is five hours or longer. Whether you fly frequently or not, coping with neck and back pain during or after a lengthy flight may be a struggle. Don’t resign yourself to enduring discomfort. Use these tips to prevent neck and back pain during all future flights.

Ideas for Preventing Neck & Back When Traveling by Air

1. Work Out Regularly

Keep your muscles flexible and strong with regular workouts. Lack of physical activity increases your risk of muscle spasms. Continue exercising and stretching in the days leading up to a flight. If possible, do a few gentle stretches or hold a few yoga positions before you board to loosen muscles and break up lactic acid.

2. Don’t Hold Heavy Luggage Unnecessarily

Put heavy bags down while waiting to board. When you pick up bags and belongings, contract your abdominal muscles to engage your core, and lift using your legs, not your back. Stand with both feet flat on the floor for even weight distribution, and bend your knees. Also, hold shoulders back instead of slouching forward to avoid unnecessary strain.

3. Support Your Back & Neck With Pillows

back painRequest pillows if your seat doesn’t come with them for extra back and neck support. Keep one pillow behind your lower back. Keep your knees bent to reduce stress and maintain the spine’s natural curve. Use a horseshoe-shaped neck pillow of foam or soft beads for extra support.

4. Stretch in Your Seat

Stretch periodically to ease tight muscles. Roll your shoulders backward and forward, squeeze and release your glutes, and hug yourself to stretch your arms and back. Remember to be courteous to the person sitting next to you while you stretch.

5. Get Up Frequently

Walk around for five minutes every hour or to keep muscles engaged and the blood flowing. To prevent clots, stretch as you walk or wait in line for the restroom. Ask for water when you return to your seat to keep dehydrated muscles from cramping.

 

If your neck or back pain lasts more than a month or otherwise interferes with daily activity, contact Advanced Medical and Wellness. Serving the Dayton Metro area and clients across Montgomery and Greene counties in Ohio, this chiropractic care center offers a variety of wellness services, including physical therapy, acupuncture, heat therapy, and manual spinal adjustment. Call (937) 427-2225 today to schedule an appointment, or learn more about their treatments online. To get more neck and back pain relief tips, connect with them on Facebook.

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