Going on a trip can be an incredibly exciting experience, but long flights often come with the unwelcome companion of back pain. Being confined to a small space for hours on end can take a toll on your body, particularly your back. While this is something you want to avoid, it isn’t uncommon for people to experience back pain on a long flight.
At Elite Chiropractic, we understand how frustrating it can be to develop back pain on a long flight. It leads to starting your trip on the wrong foot and can take away from your enjoyment of your time away from home. If you want to avoid developing back pain on a long flight you have coming up, keep reading to see what our team recommends.
Why Do People Get Back Pain on a Long Flight?
It isn’t uncommon for people to experience back pain on a long flight, often because of prolonged immobility and improper posture. Sitting for extended periods puts significant strain on the spine and lower back, leading to muscle fatigue and stiffness. Airplane seats typically lack proper lumbar support and adjustability, forcing people to sit in awkward positions.
Passengers also have limited opportunities to stand and move around, exacerbating muscle stiffness and decreasing blood circulation. Additionally, the constant vibration and occasional turbulence can cause your muscles to tense, leading to discomfort. Understanding why people get back pain on a long flight can help you take proactive steps to prevent the pain and ensure a more comfortable flight.
How to Avoid Back Pain on a Long Flight
1. Choose the Right Seat
Avoiding back pain on a long flight starts before the trip has even begun. Start by selecting the right seat. Your seat choice can make a significant difference in your comfort. If possible, opt for an aisle seat. This allows you more freedom to stretch and move around. Bulkhead seats and exit rows also often offer extra legroom, providing more space to adjust during your flight.
2. Pack Smart
When you’re traveling, ensuring your luggage is light isn’t just convenient; it is also better for your back. If you can, avoid heavy carry-ons that you’ll have to lift into overhead bins. Instead of opting for a shoulder bag, choose to use a backpack that can more evenly distribute weight across your shoulders and back.
3. Support Your Back
After sitting in your seat for some time, you may begin to develop back pain. If you want to avoid this, consider using a small pillow or rolled-up blanket to support the natural curve of your spine. Place it behind your lower back to maintain proper posture and reduce strain. Some travelers also find lumbar support cushions particularly effective.
4. Mind Your Posture
It isn’t a mystery to anyone who’s taken a flight that airplane seats aren’t designed with ergonomics in mind. However, you can make the best of the situation by sitting correctly. Keep your back aligned with the seatback, shoulders relaxed, and feet flat on the floor. Avoid slumping or sitting with your legs crossed for extended periods.
5. Stay Active
If you experience back pain on a long flight, sitting still for long periods may be the culprit. Make it a point to stand up and walk around every hour or so. Use the bathroom or take a stroll down the aisle to keep your muscles active and blood circulation flowing.
6. Stretch Frequently
While sitting in your seat, you can perform simple stretches to keep your muscles from stiffening. Try shoulder rolls, neck stretches, and ankle circles. You can also do seated twists to stretch your back muscles. If space permits, stretch your legs and hamstrings.
7. Stay Hydrated
Sometimes the easiest way to avoid back pain on a long flight is by drinking plenty of water. Dehydration can lead to muscle cramps and stiffness, exacerbating back pain. Avoid alcohol and caffeine if possible, as these beverages can dehydrate you and contribute to discomfort.
8. Dress Comfortably
Wear loose, comfortable clothing that doesn’t restrict your movement while on your flight. Compression socks can help with circulation, reducing the risk of swelling and discomfort in your legs and back.
9. Think About Your Feet
Supporting your feet properly can also help prevent back pain on a long flight. Consider using a footrest to keep your feet elevated slightly and stretch your ankles when possible to help maintain a better posture and reduce strain on your lower back.
10. Talk to a Professional
If you have chronic back issues, talk to your doctor or a physical therapist before your trip. They can offer personalized advice and might suggest specific exercises or stretches to do before, during, and after your flight.
Recover from Back Pain with Elite Chiropractic
When you develop back pain on a long flight, you may struggle to recover, dealing with long-lasting muscle tension. If you are tired of dealing with this pain, you should consider working with a reliable chiropractic team, like our team at Elite Chiropractic. With years of experience helping patients across the Wenatchee, WA, area recover from a variety of pains and injuries, we’re confident that we can do the same for you.
From addressing injuries from car accidents to giving you advice to avoid back pain on a long flight and everything in between, we provide a variety of treatments to ensure we can treat every patient’s discomfort. If you would like to schedule an appointment with our team or if you have any questions about how our treatments can help you recover from your back pain, don’t hesitate to contact us today.
