On long flights, many people experience neck and back pain. When you must sit in the seat with limited movement for many hours, your muscles and joints can begin to stiffen, resulting in discomfort. Below are several tips about what you should and shouldn’t do to prevent this discomfort.

Do:

Pack support pillows.

While some airplane seats are comfortable, many do not provide sufficient padding to support your neck and lower back for long periods. To supplement this, bring a comfortable neck pillow and small travel cushion to maintain proper posture and avoid stiff, painful muscles.

Relax.

If you find flying stressful, try to relax before takeoff. Stress can cause you to hold your neck, shoulders, and back with excessive tension unconsciously, resulting in discomfort. Try breathing exercises or meditation before you’re in the air, and bring some books or magazines to help you minimize stress while flying.

Bring medication.

If you experience neck or back pain regularly, pack over-the-counter medication to reduce inflammation and stiffness in flight. Take these when you show up to the airport, as it can be difficult to bring them through security. If you have a prescribed pain medicine, keep it close and bring your written prescription and instructions for administering it.

Don’t:

Pack heavy bags.

One of the worst ways to start a flight is by twisting your body to lift heavy carry-on bags into overhead compartments. This can leave you in pain before you even clear the runway. If you can’t pack lightly, ask for help from a flight attendant, or place the bag underneath a seat.

Forget to stretch.

On long flights, get up and walk around the cabin for a few minutes every hour or two. Bend forward and backward, and stretch your arms overhead to loosen tight muscles. Upon returning to your seat, stretch your calves and bring your knees to your chest to loosen muscles in the buttocks and lower back. This lowers the risk of muscle spasms and back pain, ensuring you are comfortable throughout the flight.

Ignore your thirst.

Hydration is necessary during a flight. If you experience back pain, dehydration can worsen it because your spinal discs require sufficient water to stay active. Water can also loosen stiff or tight muscles in the neck. Furthermore, regular hydration will require you to use the bathroom, allowing you to get up and walk around.

 

If you experience neck and back pain after a long flight, contact Xenia Chiropractic in Greene County, OH. Dr. Mike Davis offers nearly 30 years of experience in providing patient-centered treatment. Whether you have a sports injury, physical therapy, or need an adjustment, their team can help. To schedule a consultation, call (937) 708-8979. Visit them online to learn more about their practice.