8 Tricks for Back Comfort on Long Flights

SadaNews - From the moment of takeoff until landing, the back finds itself trapped in an unchanging sitting position, especially on long flights. With tight seats and limited movement, air travel transforms from an enjoyable experience to a true test for the back and neck muscles, where pain gradually emerges without us realizing it.

However, this scenario is not inevitable. There are simple and practical solutions that can be implemented during the flight itself, requiring nothing more than some awareness of your sitting position and clever tricks to help relieve muscle tension and maintain back comfort throughout the flight hours.

Tennis Ball Trick for the Mid-Back

One of the simplest and most effective ways is to use two tennis balls inside a sock.

Place the balls inside the sock and then secure them behind your back while sitting, in the area between the bottom of your shoulder blades and the top of your hip. The presence of the two balls helps distribute pressure on either side of the spine instead of concentrating it on a single point.

This method relies on self-pressure and helps relieve muscle tension caused by prolonged sitting, and it can be used throughout the flight without drawing attention.

Support for the Lower Back with a Small Pillow

Airplane seats often do not provide sufficient support for the lower back area. This issue can be solved by placing:

A small travel pillow

A rolled-up towel

Or even a folded jacket

Behind your lower back to maintain the natural curve of the spine, thus reducing pressure on the vertebrae and alleviating pain over time.

Adjusting Your Sitting Position

Incorrect sitting position is the number one enemy of the back while flying. Make sure to:

Keep your back against the seat's backrest.

Keep your feet on the ground or on the footrest.

Avoid leaning forward for prolonged periods when using your phone or watching the screen.

The closer your position is to natural, the less likely you are to suffer from pain.

Regular Movement During the Flight

Even if the flight is full, try to move as much as possible:

Stand up every hour or two.

Walk in the aisle for a few minutes.

Move your shoulders and neck and gently turn your head.

Simple movement stimulates blood circulation and prevents muscle stiffness.

Light Stretching Exercises in Your Seat

Simple exercises can be performed without leaving the seat, such as:

Raising and then relaxing your shoulders several times.

Stretching your arms up and then to the sides.

Gently tilting your head to the right and left.

These exercises help relieve accumulated tension in the back and neck.

Using Local Heat

If possible, using thermal patches designed for the back before the flight is a practical option, especially for those who suffer from chronic pain. Heat helps to:

Relax the muscles.

Improve blood flow.

Reduce the sensation of pain.

Drinking Water and Avoiding Dehydration

It may seem unrelated to the back, but it is important. Dehydration increases stiffness in the muscles and joints. Be sure to drink enough water during the flight and avoid excessive coffee and soda.

Choosing the Right Seat

If available:

Choose an aisle seat to facilitate movement.

Or a seat that provides more legroom.

The extra space allows you the freedom to change your position and reduce pressure on your back.

Back pain on flights is not inevitable. With some simple tricks, such as proper back support, using a tennis ball, regular movement, and paying attention to your sitting position, you can transform a long flight from a stressful experience into a more comfortable one. Caring for your body while flying is just as important as reaching your destination.

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