Tips to ease discomfort and prevent pain during air travel
Before Take Off
Reflect - Become aware of the areas of your body that tend to bother you in your day-to-day life. Identifying movements, positions, and actions that trigger your symptoms will aid you in managing and preventing an exacerbation of symptoms during travel.
Pack Accordingly - The number one complaint we receive from those who have recently gone away is back pain during plane travel. Next time you're preparing for a flight, include a lumbar roll, inflatable support item, small pillow, or rolled-up towel or jacket in your carry-on to use as lumbar (low back) support. You can place these anywhere along your lower back that you find provides the most comfort and support. Try cycling through different positions - the longer you sit, the more relief you may find by changing the position of the support from time to time. Also, be sure to pack a tennis or lacrosse ball for seated mobilizations during the flight!
Try Compression Socks - Wearing compression socks during periods where movement is limited helps your body regulate circulation and the lymphatic system.
During The Flight
Creativity is key when it comes to finding comfort in a tight space. Use the tips below throughout your flight!
Lift the Armrests - By moving the armrests out of your way when sitting in your seat, you give yourself more room to rest and become more comfortable as you become less constrained.
Stay Moving - While you’re seated, remember to periodically move your hips, change positions, straighten your legs, squeeze your glutes and thighs, and raise your hips. Standing up throughout long flights is important; take advantage of the moments when you're able to walk around to get your joints moving.
Use Your Seatbelt - Your lap seatbelt can be used to stabilize your pelvis. To do this, sit as far back into the seat as possible, get into a neutral pelvic position, and tighten your seatbelt to stabilize. If needed, you can loosen the seatbelt and hip bridge into the belt to engage your glutes and take stress off the lumbar spine.
Stay Hydrated - Flying dehydrates your tissues faster, so staying hydrated is very important to remember before, during, and after your flight. Add salt or electrolytes to your water for better hydration!
Post-Flight Mobility
Taking time after your flight to move around is critical to your body’s recovery from being stationary for a long period of time. Dr. Tom recommends mobilizing 10-15 minutes after your flight, no matter what! Lack of mobility after long flights can cause your muscles to remain stiff or get worse throughout the day.
Dr. Tom’s rule of thumb is if you go to bed stiff, you’ll awake even stiffer! So, make sure to move around and explore the area you are visiting.