The summer months are upon us and holidays are here! Air travel has become an integral part of our lives, allowing us to explore new destinations and connect with loved ones across the globe.
However, the experience of flying can often be uncomfortable and take a toll on our bodies. The confined spaces and prolonged sitting during air travel can lead to various musculoskeletal issues, such as stiff neck, back pain, joint stiffness, and muscle tightness, especially for those struggling with discomfort already.
Here in our clinics, we often see people who are struggling with aches and pains on their return from holiday. We also see people who are anxious about flying with back pain and can advise on how to reduce aches and discomfort before a holiday. Our team of experienced practitioners can help you fly pain-free! And for general advice on flying safely, check out the NHS site ‘Fit for travel’.
Read on for some ideas from our expert team of osteopaths to alleviate the physical stresses associated with air travel and have a pain-free, comfortable journey…
1. Stretch before you board
Try stretching in the waiting area before you board, here are some of our suggestions.
~ Fold forward and allow your spine to stretch.
~ Gently tilt your head to one side to stretch your neck; repeat on the other side.
~ Reach one arm high and gently lean to the side; repeat on the other side.
2. Exercises on board
Sitting for extended periods can cause poor circulation, leading to swollen feet and legs. Exercises in your seat can include,
~ Raise your heels and press your toes into the floor.
~ Raise one foot as high as the space available and circle each foot in both directions.
~ Bring one knee to your chest, squeeze, and hold (this will decrease the pressure on your hip joints).
~ Cross one leg over the knee of the other leg and fold over for a light back stretch.
3. Boost Immune System Function
The cabin environment exposes passengers to recycled air, which can compromise your immune system and have you feeling less than your best by the time you land. Eat well in the run up to your flight with plenty of fruit & vegetables, bonus points for packing healthy snacks to take on board.
4. Wear Comfortable Clothing
Save your fancy outfits for cocktail hour! It is advisable to wear loose, comfortable clothing for travel, that will allow you to stretch and move your body however you need to in the limited space.
5. Opt out of direct flights
Allow yourself the freedom of ample layovers. This gives you time to stretch, take long walks to get the blood flowing and your digestion working again, and perhaps get an airport workout if there is a gym available.
6. Physical activity when you land
Its tempting to want to get straight on the sun lounger but try a swim or a walk first instead, some physical activity when you arrive at your destination will help reduce fluid retention and ease stiffness.
7. Stay hydrated
Avoid the free alcohol which will dehydrate you and stay hydrated, don’t forget to pack a water bottle you can refill at the airport before you board.
8. Pack a pillow or layers to roll up
Low back pain is a common issue when flying, but airlines aren’t always generous with those tiny pillows. Pack a small pillow or have a travel towel, jacket or sweatshirt you can roll up and place behind your lower back to ease your back.
9. Keep moving on board
Set an alarm every hour and use it to walk up and down the plane, add in some squats and stretches when you reach the end of the aisles.
10. Take an Epsom salt bath on landing
Epsom salts can help relax the muscles and reduce swelling, which will help to reduce any travel related aches & pains.
Book an appointment with our osteopaths
Our osteopaths are on hand to assess your fitness to fly and help you prepare for pain-free air travel. And if you’ve just come back from your travels and are struggling with stiffness and nagging pain, reach out for an appointment! It’s really easy to book via our app, website or call our reception team on 0345 5577788.
