If you suffer from back pain, the hours spent cramped in an airline seat can be agony. Hand luggage can be heavy and awkward getting into overhead lockers. When you arrive at your destination you have to deal with hauling heavy bags off the luggage carousel and dragging them thought the airport an into a coach or car.
It’s worth planning how to alleviate pain on the journey so that you arrive at your holiday destination in the best possible shape. If you can, plan your flights so you travel to coincide with times of fewer passengers so you can stretch out. Also routes with shorter stopovers mean less time sitting in uncomfortable airport lounges.
Here are our tips to help you plan in advance and beat the worst of the discomfort.
- Pack only the essentials and choose a backpack which distributes weight evenly across both shoulders. This is always preferable to a single-strap shoulder bag or holdall, which will unbalance you.
- Ask in advance for an aisle seat so that you can get up and leave your place without disturbing others. These also tend to allow a bit more room for your legs.
- Tell the airline if you’re taking medication to cope with the flight or if you may need additional help – for example to place hand luggage in the overhead lockers.
- Bring your own back support. Lumbar pillows designed to provide additional lower back support and rolls to support the neck may be a great help – but do try them out at home first to check that they suit your needs. Inflatable ones work best for travelling. Alternatively, tie a jumper around your middle – it will support your back.
- Be mindful of your sitting position. Keep feet flat on the floor and knees on a level with your hips to avoid putting strain on your lower back.
- Move about during the flight. You don’t have to sit still all the time (as long as there’s no turbulence). Take walks and gently ease stiffness with simple stretches.
- Drink water – flying makes you dehydrated and can make muscle spasm worse.
- Cold packs or hot water bottles can be a help. The flight attendants can store a cold pack in the fridge or fill a hot water bottle for you, but check with the airline as to what you can bring onboard. Always make sure you have a layer of protective material between the ice or heat pack and your own skin.
- Prepare to relax and focus on the good things waiting at your destination. Distraction is the key so bring soothing music, podcasts or stories to listen to. Watch a film. Drift off to sleep.
- Use wheels – a luggage trolley or wheeled cases can ease the load on your back.
- And breathe … If you’re feeling highly stressed about the flight, you can practise alleviating symptoms of anxiety. One trick is to switch your nervous system from ‘fight or flight’ to ‘rest and digest’ mode by breathing out for a little longer than you breathe in. This is called 7:11 breathing (count 7 as you breathe in, 11 as you breathe out – or a version of that, like 5:9). Do this for 5-10 minutes. It’s something you can practise daily too, relaxing tight muscles, lowering blood pressure and calming the physical symptoms of anxiety.
When you reach your destination – stay active. Long periods sitting around the pool will only make the journey home more painful.
Have a wonderful holiday!
Sources:
7:11 Breathing: How Does Deep Breathing Make You Feel More Relaxed