You did it. You booked that flight for that long-awaited vacation, the intense work project, or the investment in yourself for some time away to learn and grow. But now comes the luggage, the airport security, and then the flight. Unless you’re shelling out top dollar for a first-class ticket, chances are you’ll feel like a sardine when you’re flying the friendly skies. Coach class offers little legroom to be desired and economy isn’t much of an upgrade. So you suffer from a severe lack of space, wishing the seat reclined just a little bit more so you could have a bit more comfort. Then after a long flight, even young, healthy, and agile passengers may experience tension, soreness, and even neck or back pain. In fact, almost 90% of passengers report back or neck pain after a flight, but there is hope. I’m Dr. Ryan from Whole Family Chiropractic, and I’d like to share some of our best tips for protecting your spine on a long flight so you can arrive to your destination in tiptop shape.
First and foremost, I always recommend patients have an adjustment before and after any trip. This can reduce stress that has built up prior, improve strength and provide a general increase in wellbeing so that the whole process is more enjoyable. Upon returning home, it’s critical to get the spine tuned up so the stress of travel doesn’t cause delays in you getting back to your regular routine. Keep in mind, healthy traveling in the air actually starts before you take off the ground. As they say, when you fail to prepare, you prepare to fail. Preparing for your flight can reduce back pain during your journey. Book your flight well in advance to avoid last-minute stress and so you can request an aisle seat. Aisle seats give you a little more wiggle room and give you the freedom to get out of your seat, to stretch your legs with relative ease.
It may cost you a few dollars more, but requesting to be seated in an exit row gives you substantially more legroom. If your flight does not have assigned seats, be sure to utilize online check-in or arrive to your terminal early to ensure early boarding. During your flight, there are many options to help make things more comfortable. First, consider that airline seats force your body into uncomfortable and often painful positions. While you can’t make these seats more comfortable, there are some things you can do to make your flight more bearable. One, use a travel pillow. By placing a pillow behind your back or around your neck it will keep your spine aligned and prevent slouching, which will then protect the natural curve in your neck. You can also roll up a light jacket and place it at the base of your ribcage to keep your chest up, shoulders back and allow your neck to relax in an extended position.
Second, keep your hips and knees at a right angle. If you have short legs, kinda like I do, prop your feet up with something like your carry-on to put them in alignment with your hips. Third, do your best to move often. And yes, I know moving is difficult on a plane, but it’s not impossible. When the seatbelt sign is off, take a walk to the bathroom or quickly stand up and stretch. You can even do isometric wall sits or squat up and down in place to pump blood through the extremities. This movement prevents stiffness, which can lead to pain and soreness later. So set a timer on your watch for regular intervals to get up and do so aiming for at least one time per hour. Don’t worry about the movie, the work, the book or the game. It will be there when you get back.
Lastly, during your flight, stay hydrated and drink plenty of water. Dehydration can worsen and accelerate back pain. So drink water instead of diuretics, such as alcohol, coffee, or tea. The best thing you can do after a long flight is keep moving. Your body is not meant to stay in a seated position for long periods of time so give it a break and avoid sitting for as long as possible. Continue to stretch out your body and relax those tense muscles. Once you’ve arrived at your destination, actually apply heat to your back for about 30 minutes with a hot pack and this can alleviate achy or tight muscles and help prevent more permanent pain so you can enjoy your trip. If you still experience back pain or even neck problems upon your return home, don’t hesitate to see a professional. Our experienced and advanced certified chiropractors at Whole Family Chiropractic can help you discover a solution and ease your discomfort. Contact us at wfcalaska.com and schedule your complimentary consultation or follow-up spinal adjustment today. I’m Dr. Ryan, you make sure you have an awesome day and we’ll see you soon.
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