The ONE Essential Item to Relieve In-Flight Back Pain
With summer around the corner, many Brits will be counting down the days to their much anticipated holidays. But ahead of the excitement of their destination, travellers need to get through the flight.
Flying can be uncomfortable at the best of times, especially for older travellers or those with pre existing medical conditions. To help jet setters ensure they are travelling as comfortably as possible, Maria Hughes, travel expert at the specialist travel insurance provider, Goodtogo, and Michael Fatica, lead osteopath and co-founder of Back in Shape Program, have shared seven expert approved tips to improve in-flight comfort.
- Pack these essential comfort items
Maria says: “As well as books, headphones and other items to keep you occupied, consider packing some items to increase your comfort level on the flight.
“A neck pillow can help to provide neck and head support, as well as making it more comfortable to sleep during your flight. Packing an eye mask will also help to make sleeping easier, meaning you’ll arrive at your destination feeling more refreshed. You should also pack hydrating face mist to prevent your skin from drying out and becoming irritated, as well as packing some healthy snacks to keep your energy up, especially if you won’t be having an in-flight meal.
Michael adds: “To help combat the risk of a new back injury, or of aggravating existing back issues, I recommend for people squeeze a small rolled towel into their suitcases.
“Our seating position is important, so working to make sure you’re comfortable, and that a neutral spine is supported when travelling, is vital. A small rolled towel is key for lumbar support and works far better than the cushions and back supports that many chairs offer when travelling. It might not seem like much, but it supports the natural lordosis of the lower back and will help you sit more effectively and ensure the best possible posture. This is ideal for those with residual back pain.”
- DON’T dress to impress
Maria explains: “Dress to make your flight as comfortable as possible, and avoid any clothing which is restrictive or uncomfortable. Instead, opt for loose fitting and baggy clothing with elasticated waistbands.
“It’s also a good idea to dress in layers to give you added control over your temperature, as the climate in an aircraft can change noticeably throughout the flight.”
- Accommodate chronic pain
Chronic pain like back and neck aches can be considered pre existing medical conditions, so it’s important to check this with your travel insurer. Flights can sometimes aggravate these conditions as sitting still for long periods in an upright position can cause discomfort, especially with regards to the back. To help keep back pain at a minimum, Michael has shared some additional advice.
- Fidgeting is a positive
Michael shares: “Any form of fidgeting is great as it helps to continually redistribute the weight around your lower back and through the discs of the low back in particular.
“Consistent pressure on the same spot damages the tissues as it results in strain building on one particular point. For those with existing back issues, fidgeting decreases the likelihood of that part of the lower back that’s healing being pushed to a point which it cannot happily tolerate.”
- Make the most of your seat
Michael advises: “Seat selection, particularly on longer flights, can make a huge difference to your comfort and ability to execute some of the above strategies. Choosing an aisle seat means you have the freedom to get up and move around whenever you like, plus the need for those next to you to leave their seats for bathroom breaks etc, will be another prompt to get you moving and changing position.”
Michael continues: “Use the armrests during turbulence, take-off and landing. All of these aspects of flying can really aggravate your lower back. During these times, using the arm rests to take the load of your torso off your back can provide a little respite, decreasing the compressive load going through the lower back.”
- Take regular breaks
Michael comments: “Getting up, moving around and shifting your weight distribution will make a big difference. Even just walking up and down the plane aisle is so much better than sitting in the same position for hours on end.
“When stretching legs on long journeys, use this as an opportunity to do some lower body stretching too. Some simple stretches of the hip flexors and hamstrings in particular can really work to oppose the often shortened position these muscles are held in during the flight.”
- Decompress on arrival
Michael says: “Upon arrival at your destination, travellers should make straight for the bed – or even a sun bed – and perform the bed decompression technique.
“Lie straight across the bed on your tummy with your armpits lined up with the edge of the bed, arms dangling down. Then use your upper arms against the side of the bed to gently stretch your lower back for approximately 20 seconds. This is called the ‘bed decompression‘ technique and is a really effective way to decompress your spine when you arrive at your destination.”
For more information, visit: https://www.goodtogoinsurance.com/
