Airplanes and Back Pain: Tips for a Comfortable Flight
Flying can be a nightmare for those with back pain, but there are ways to make it more manageable. Here’s how:
START WITH SEATGURU.COM
Before your flight, visit SeatGuru. Enter your airplane model (from your itinerary) and your seat number, and it’ll rank the seat for comfort. You’ll find details like extra legroom, AC vent placement, or limited space. It’s a game-changer!
HOW TO FLY WITHOUT BACK PAIN
1. Sit Properly
When you sit, ensure your hips are pushed all the way to the back of the seat. The goal is to sit up straight with your back fully supported.
2. Support Your Spine
Use the airline pillow, or roll up a sweater, to create a vertical support for your spine. Place it high on your back, near your lower shoulder blades, not in the lumbar area. If using a sweater, shape it like an upside-down horseshoe along your back and sides. Adjust it until your neck is comfortable and you’re sitting upright. Recline slightly if possible.
3. Stretch Regularly
Stretch #1: Raise your arms overhead and bend your elbows to grab the seat behind you. Tuck your chin and let the stretch work your upper back and triceps. Bonus: this move will amuse the person behind you!
Stretch #2 (The "Number 4"): Cross one ankle over the opposite knee (if space allows), then lean forward slightly. This opens your hip, increases circulation, and eases tension.
4. Tap Your Feet
Gently tap your feet on the floor to promote circulation. It’s a simple way to keep your legs moving and might even inspire a dance-off with your neighbor.
5. Adjust for Height
If you’re on the shorter side, plant your feet firmly by propping them on something. Use your carry-on bag, a thick book, or even pack a pair of wedge sandals to “lengthen” your legs. Proper foot positioning can make a huge difference in reducing back strain.
With these tips, you’ll improve your comfort and reduce back pain, even on long flights.
Happy travels,
Dr. Rina
