How to prepare your lower back for flying

The weather is getting colder so for many, the only option is to escape…. to another country. Which can entail long plane rides, time spent waiting around and carrying heavy bags. For some people, there may be some angst around how your lower back will respond and if pain may affect your trip.  So here are a few tips that can help you manage your symptoms to ensure you get the most out of your holiday!

When booking your flight opt for an aisle seat

This will allow you get up and move around the cabin as you please. Regardless of if you are travelling by plane or car, we know that long periods of sitting can be one of the main triggers for stiffness and lower back pain. Getting up and walking along the aisle can increase the blood flow to help keep the muscles activated and decrease the pressure through your lumbar spine. Incorporating stopovers or connecting flight are other opportunities that can help with this too.

Try to stay active before your flight

If you know you will be forced to sit for hours at a time, try to stay active and on your feet before boarding!! International flights often encourage you to arrive 3 hours before your departure time. Utilise this time and walk around the airport or browse the shops and limit the amount of time you will be sedentary.

Be mindful of your sitting posture

Remember to sit up right and engage your core when in your sitting posture. Feet flat on the ground and legs at a 90 degree angle is optimal. We often encourage clients to bring a jacket or anything they can roll up and place behind their lower back for lumbar support. This position can help you maintain your natural lordosis (lower back arch).

Doing your stretches and exercise before, during and after the flight 

In addition to walking around, try to do your stretches and exercise where you can. There are plenty of simple bodyweight movements that will provide enough stimulus to reduce stiffness and keep muscles activated. While you are on the plane, head to either end of the cabins where there is space for you to do some squats or calf raises (this helps with circulation too!).

Prep your body for the trip

This underrated tip can get you a long way. In addition to a long flight, if you have plans to walk a lot, explore sights, and do things outside of your usual activity amount or comfort zone. Prep your body! Just like an athlete prepares for a game, you should prepare you body to take on a holiday! Upper body and core strength to help you carry backpacks and luggage around with ease, or ensuring you’ve got lower limb strength and endurance so you can see all the sites you’d like without being limited by your body. Try to get on top of any other aches and pains you may have, to improve your experience and ensure you can get the most out of your trip!

Speak to one of our clinicians for further advice!

Please keep in mind that these are general tips that most people can do to enhance their time away. If you are unsure, we encourage you to speak to one of our clinicians who can give you advice, clinical exercises & stretches specific to you to help you get through your holiday. Safe travels & Bon Voyage!

Reference: Altug, Z. (2021). Lifestyle Medicine for Chronic Lower Back Pain: An evidence-based approach. American Journal of Lifestyle Medicine, 15(4), 425–433. https://doi.org/10.1177/1559827620971547

Do you have any questions?

• Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)
• Email us at admin@mdhealth.com.au
• Check out our other blog posts here

Our clinical staff would be happy to have chat if you have any questions.