Tips & Advice - Back/Neck Pain on an Aeroplane

Flying can be an exciting part of any journey, but for those who suffer from back or neck pain, it can also be a source of discomfort and stress. Long periods of sitting in cramped airplane seats can exacerbate pain and lead to increased muscle tightness. At MoveWell Injury Clinic, we understand these challenges and are here to offer practical advice to help you travel comfortably and arrive at your destination feeling your best.

Pre-Flight Preparations

Choose Your Seat Wisely: If possible, select an aisle seat for easier access to walk around. Consider booking extra legroom seats to stretch out more comfortably.

Pack Smart: Avoid overpacking your carry-on to minimise the strain when lifting it into the overhead compartment (or get someone else to do so). Use a lightweight suitcase and distribute weight evenly, when towing it around the airport make sure you swap hands at least every minute.

In-Flight Tips

Maintain Good Posture: Sit with your back fully against the seat and shoulders relaxed. Keep your feet flat on the floor and avoid crossing your legs.

Use Lumbar/Cervical Support: Place a lumbar pillow or rolled-up jumper behind your lower back to maintain the natural curve of your spine. Plus, a neck pillow to keep your neck aligned and reduce strain. 

Take Regular Breaks: Aim to stand up and walk around the cabin every 30minutes. This helps improve circulation and reduces stiffness.

Exercise in Your Seat: Perform simple stretches like neck rolls, shoulder shrugs, neck retraction and seated twists. These can help keep your muscles loose and reduce tension.

Stay Hydrated: Drink plenty of water throughout the flight. Dehydration can worsen muscle cramps and stiffness, so avoid caffeine and alcohol which can dehydrate you.

Post-Flight Care

Gentle Stretching: After you land, take a few moments to stretch your back and neck. Focus on gentle movements to ease any stiffness.

Stay Active: Try to incorporate some light activity into your itinerary. Walking or mild exercises can help counteract the effects of prolonged sitting and help decrease pain.

Listen to Your Body: Pay attention to any pain signals and take breaks as needed. Don’t push through discomfort, as this can exacerbate the issue.

Safe travels and enjoy your journey!