Your trip to Europe is finally coming up, and you’re so excited. There’s one massive problem. The travel time is over 14 hours, and you’re dealing with low back pain. Don’t cancel the flight. There are ways you can get around it! Let’s talk airplane hacks for pain. These tips aren’t only for low back pain or for 14 hour flights. You can use them for any length of a trip and for general pain management or pain prevention.
Airplane hacks for pain and discomfort
Point and flex your toes. Take a seat in a chair and point your toes down (like a heel raise), then do the opposite and drop the heels, lift the toes. Do that 5-10 times. This is good for stiff ankles and to help with swelling. Blood clots with travel are real, and this can help prevent them.
Kick your knees straight, then bend them again. You can do this at the same time or alternating between legs (picture a little kid swinging their legs on a high table). In the airplane, you might have to scoot forward in the chair to kick underneath the seat in front of you. 5-10 times/leg.
Stretch your hips in a figure 4. In a seated position, take your right ankle and place it on your left knee (to create a “figure 4”). Sit up tall, then lean forward until you feel a stretch in the right hip. Perform on the other side. 60s per side. 1-2 times.
Seated cat cow. Place your hands on your thighs. Curve your back, hollowing out the front as you breath out. Perform the opposite and arch your back, breathing in. 5-10 times.
Stretch your chest while you pinch your mid back. Breath in and pinch your shoulder blades together while you pop your chest out. Then, return to neutral with an exhale. 5-10 times.
Neck active motion. Bring your chin to your chest. Return to neutral (head forward). Look up, tilting your head back as far as you can. Return to neutral. Bring an ear to one shoulder. Perform on opposite side. Return to neutral. Rotate your head to your left as far as you can and to your right as far as you can. 1-3 times.
Stand up. Whether you are in an aisle, middle, or window seat, stand up from your seat. Even if it’s for 5-10s, this can add up if you perform it several times throughout the flight.
Go to the bathroom (the long way). You’re in the front of the plane and there is a bathroom right next to you and one in the back of the plane. Consider going to the back to get the extra steps in.
Bring a lumbar roll. Consider bringing a roll for your low back. This could be a small, round pillow you purchase (look up “lumbar roll”) or just a sweatshirt that you roll to place at the small of your back. Use for 30-60 minutes/time.
Bring a neck pillow. The neck pillows do work! Use as needed/intermittently throughout the trip. Do put one on if you feel that you are going to fall asleep. The weight of your head on your neck, if bent for too long in an awkward position can “tweak” it.
I understand that some of these are going to be hard to do. For example, standing up in your seat. This can draw attention to yourself. Consider talking to a flight attendant prior to your flight to let them know that you might be moving around more than usual. I always emphasize asking the attendants for general help, too. Flight attendants aren’t supposed to or required to help if your bag for you, so you do need to be mindful when packing your luggage that it is a weight that you can safely stow in an overhead compartment on your own, but they can help assist in finding a place to stow your bag. Remember, you can always ask fellow passengers for help with your bag(s) as well.
Consider contacting us for a consult prior to your trip! info@wholebodyhealthpt.com. We can discuss more specific activities for you to perform that are tailored to your condition. Remember, these are general guidelines. A condition like hip arthritis is not going to respond the same as sciatica or you may need something like neck-specific advice vs. low back.