Decrease Back Pain While Flying

Traveling and back pain or any pain can be extremely challenging with those poorly made ergonomic seats that are never quite the correct position for anyone. So what can someone do that has to sit during takeoff and landing and can not seem to get comfortable. Here are a few tricks to help with your travels..

For my patients with back spasms or tight muscles, one trick I love to use is having them place a portable hot pack like thermacare or glove warmers on the problematic area once they are passed security. The heat can help keep the muscle relaxed when they will inevitably be in a shortened position for a period of time. Additionally, placing your jacket or a rolled sweater behind you for support can change the curve and weight distribution to relieve pressure. A similar strategy is folding a towel or blanket to form a triangle in which the base is for your sit bones and the point is between your legs. This small addition can position your pelvis to decrease a lumbar curve which can also minimize pain. Studies have also shown that the preferred seat back angle for comfort is between 13-15 degrees which is also the angle that intervertebral disc pressure is minimized while sitting.

Another strategy in managing pain is making the airline aware you have an issue. Patients will often ask me or their physician for a note to explain to the airline the injury and request accommodations. Although not a guarantee, this can often get one the bulkhead with extra legroom or a business class seat. Strategically scheduling your flight so that it will be the least stressful with adequate layover times is also smart to minimize emotional and physical elements of travel. After you board, making airline personnel aware of your injury can be helpful by supplying extra pillows and blankets or allowing you to stretch near the bathroom area.

If you are able to stretch, there are a few key stretches that can be effective to relieve tightness from sitting:

Pirifomis Stretch