One of the biggest health problems when traveling is back pain on the plane, which can arise while sitting for long and cramped periods and which persist as back problems after the flight. Back pain, especially on long-haul flights, can turn hours of travel into a real ordeal. Because who doesn’t know it: No matter how you turn and turn, the first pain in your lower back occurs after just a few minutes in the tight aircraft seat. How can you prevent and what can you do during the flight? I spoke to a physiotherapy expert and checked what really helps against back pain when flying.

Pain relax: That Airplane You're barely in the air and your buttocks are already starting to hurt in the tight airplane seat. The journey on holiday begins with a back that hurts and even at the destination, when the long-awaited holiday is about to begin, back pain sets in after the flight, which can last for days.

The lower back and shoulders in particular are quickly affected by many air travelers. I know this all too well when I speak for mine Travel Blog on the way. Because at least it feels like aircraft seats are becoming increasingly narrow and uncomfortable. One wonders: For people with what stature are these narrow airplane spaces even made? How should I sit properly on the plane so as not to get back pain?

Video – How to reduce back pain when flying

Below I have picked out an informative video for you that nicely illustrates what you can do to combat the pain when flying.

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Knees hit the front seat

The knees hit the front and the hips are already pressing against the backrests on the right and left. And some airlines are pursuing plans to make the seats even more uncomfortable in order to get even more passengers on the jets. This keeps the prices low and makes the trip cheap, but it is not exactly good for your health.

This is particularly a catastrophe for the back, as sitting for long periods puts strain on it for virtually the entire flight. Because I have been severely affected by this problem since I was young, I asked myself: What can you do to combat back pain on planes and make the journey a little more pleasant?

The plane hasn't taken off yet, that's when the pain begins

Because the plane is sometimes not in the air at all, you want to turn and turn because your back is tense and the first feelings of numbness appear. That is hardly possible, because there is a lot of space in the narrow seats. The man next to you is only a few centimeters away. A perfect start to the well deserved vacation is not exactly that - at least for everyone who cannot afford a seat in business class.

Disclaimer: This blog post does not constitute health advice and in no way replaces a visit to a medical professional. The information and recommendations in this article are based solely on personal experience, the expert advice I have obtained, and are intended only to sensitize the reader to the topic of back pain when flying. Please always consult a medical professional in case of health problems.

Buy suitable products for back pain on the plane

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Tips from the Physiotherapist - This really helps with back pain on and off the plane

Some airlines seem to want to make sitting on the plane as uncomfortable as possible. This is why back pain when flying is more the rule than the exception. So what can you do if your back hurts and feels tight on a plane? There are a few, especially on long-haul flights, but also on short-haul flights Suggestions and tricks on how to make traveling more comfortable for your back.

Physiotherapist Luisa Praetorius from Physiotherapy at the harbor in Niendorf/Hafen on the Baltic Sea knows what really helps against back problems when flying. The experienced therapist's tips don't sound very encouraging at first: "Under no circumstances should you sleep!" advises the physiotherapist from Scharbeutz. But is this really feasible on a twelve-hour long-haul flight? “The golden rule against back pain when flying is exercise!” says Praetorius.

If you want to do something about the tense muscles, you should rotate your pelvis and rotate your shoulders. It also makes sense to give yourself legroom.” You can do this by standing up and walking around during the flight. Or you can book a spot directly at the emergency exit. It's often a few euros more expensive and knowledge of English is required, but it's money well spent: your back will thank you.

The golden rule against back pain when flying is exercise! If you want to do something against tense muscles, you should circle your pelvis and shoulders. It also makes sense to create legroom.

Luisa Praetorius, physiotherapist

“If possible, travelers should tilt the backrest backwards if they have problems in their upper back,” emphasizes Luisa Praetorius. Lumbar lumbar supports help for the lower back. Some seats on the plane are already equipped with these functions. If you are not sure whether your airline offers this additional equipment, you can bring a lumbar pillow yourself as a base or, alternatively, wear it comfortably on your body.

Especially with lumbago and herniated discs, these products are well suited to support the back during flight. Of course, the back problems can vary in individual cases and you should definitely consult a doctor before the flight who can deal with your individual back problems.

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All expert tips against back pain on the plane

Let me summarize once again: Movement is the key to back pain when flying. You can therefore try the following tips to protect your back and get through the flight more relaxed and without back problems. All tips are without guarantee and you should consult a doctor in case of doubt.

1. You should definitely get up, stretch and move regularly

As in all other areas of life, daily and regular exercise is an advantage. So who regularly Sport drifts and is active, you will also have fewer problems with your back on an airplane when flying. Strong muscles are much less susceptible to tension when sitting in an airplane. This is how you can prevent back pain on the plane.

2. For back pain when flying, rotate the neck and hip in the airplane seat

How about some exercise and Fitness on the plane? While sitting, you can circle your neck and hips to get these parts of the body moving. To relieve the lower back area, you can also move the seat back and bring it into the semi-recumbent position. That certainly doesn't please those who sit behind you, but your own back will thank you all the more for it.

3. Unusual tip: Pay attention to the position of the feet

"In addition, air travelers should not rotate their feet to the sides," explains Luisa Praetorius. “Tall people in particular tend to crook their feet on the plane. Then the lateral bending causes a kind of pelvic obliquity and a curvature in the spine. This puts one-sided strain on your back." So if you are particularly tall, you should think about upgrading to a seat by the emergency exit, in Premium Economy or Business Class. Otherwise the flight can damage your back properly.

In addition, air travelers should not rotate their feet to the sides. Tall people in particular tend to tilt their feet on an airplane. The lateral inclination then creates a kind of pelvic inclination and a bulge in the spine. This puts strain on the back on one side.

Luisa Praetorius, physiotherapist

4. Aids such as lumbar supports combat back pain when flying

I have to repeat it again: Especially those who have more serious back problems such as a slipped disc or lumbago should definitely consult a doctor before the flight in order to seek individual help. Otherwise, lumbar supports help stabilize the back and bring the body into an ergonomically more advantageous position.

The best aids for back pain on the plane

I rely on a number of practical things in my travels Holiday gadgetsto make my trip more comfortable. Back problems after the flight are not a catastrophe for me, but they reduce the fun at the start of the vacation and reduce the relaxation factor of a trip before returning. That's why I always have my secret weapon in my case - the little Blackroll, or peanut, as I call it. In addition to the techniques and methods described above, there are a few other helpers that you can use to make your trip more pleasant.

While the physiotherapist completely advises against sleeping on the plane, this is often not feasible in practice. Anyone who lands in Thailand at seven o'clock in the morning after a ten-hour flight and has an appointment at nine o'clock cannot do without sleeping on the plane. Then a sleeping mask, earplugs and of course especially help neck pillowto make your sleep comfortable. “If you have problems in your cervical spine and want to sleep, you should definitely use a neck pillow. In most cases, this is not only more comfortable, but also healthier for the cervical spine,” emphasizes health expert Luisa Praetorius.

If you have problems in the cervical spine area and want to sleep, you should definitely use a neck pillow. In most cases this is not only more comfortable, but also healthier for the cervical spine.

Luisa Praetorius, physiotherapist

Fortunately, clunky neck pillows are a thing of the past. Current models not only look better, they are also easier to store. You can also take a mini massager with you on your trip. Various manufacturers provide you with small massage devices for on the go that fit in any hand luggage and relieve tense muscles on the plane. Third, you can take a mini fascia roll with you on the plane. You can also use it directly on the seat and ensure better blood flow to the muscles that have fallen asleep.

With the Blackroll against back pain - after the flight and at home

My personal secret weapon against back pain are the different models of the Blackroll - I've now acquired a whole arsenal of them and the right model for every purpose. There are, for example, smaller versions for travel and the large role for lighter back pain at home. But the same applies here: it is better to consult a doctor before using the product for the first time.

FAQs Back pain when flying – the most important questions and answers

Below I have put together the most frequently asked questions and answers about back pain on planes. Maybe these answers can give you a new perspective on the problem and help you reduce the pain during and after flying.

Why does back pain occur on a plane?

Back pain on a plane is often due to several factors:

• Most airplane seats are not ergonomically designed, meaning they are not optimally contoured to the natural curve of the spine. This can lead to incorrect posture and, as a result, back pain.
• On long-haul flights, sitting for long periods of time without sufficient opportunity to move can affect the muscles and lead to pain and stiffness.
• The change in pressure environment on an airplane can also contribute to the intensification of pre-existing pain or discomfort.

What precautions can I take before the flight?

It is essential to prepare for the flight in advance:

• Regular exercise and especially back exercises can help strengthen the back and make it more resilient to stress.
• Emergency exit or front row seats often provide more legroom, which can reduce the likelihood of back problems.

What actions can I take during the flight?

It is recommended to get up at least once an hour and take a short stretch or walk around the hallway. This promotes blood circulation and reduces strain on the back muscles. Simple stretching exercises can help relieve muscle tension. For example, you can stretch your legs, rotate your feet or carefully turn your upper body. Travel pillows or lumbar rolls can help support the lower back and promote better posture.

How do compression socks help me on a plane?

Compression stockings promote venous return, which can be particularly helpful on long flights to reduce the risk of thrombosis and associated back problems.

What use are special seats and aids when flying?

Ergonomic travel pillows are specifically designed to support the neck and back during flights. They can help maintain natural posture and prevent muscle tension. Lumbar supports support the lumbar spine area and can be particularly helpful for people who are prone to pain in this area.

What measures after the flight relieve the pain?

Once you arrive, it's important to move and stretch. This helps to relieve any tension and promotes blood circulation. A warm bath or compress can relieve muscle tension.

How does hydration affect back pain on a plane?

Adequate fluid intake is essential. Dehydration can contribute to muscle cramps. Drink water regularly and avoid large amounts of coffee or alcoholic beverages.

Can I take painkillers for back pain when flying?

If you know that you are prone to back pain, taking painkillers as a precaution may be helpful. However, you should always consult a doctor and not exceed the intake recommendations.

What role does hand luggage play?

Hand luggage that is too heavy can put unnecessary strain on your back muscles. Pack only the essentials and lift the luggage with your back straight.

Will back support straps help me on a plane?

While these may help correct posture for some people, they are not suitable for everyone. It is important to consult a doctor or physical therapist before using such straps. Many do not recommend using these products.

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My conclusion

You managed! You've read all of my tips on how to avoid or relieve back pain on airplanes. I am proud of you and I am sure that you are now well prepared for your next flight. Whether you're traveling for business or pleasure, you don't want to arrive with a sore back, do you? That's why in this article I've explained everything you need to know to make your flight as pleasant as possible. From the right choice of seat to the best clothing to the best exercises and aids for your back.

I have also given you some useful links and recommendations where you can find more information or products that may help you. I hope you try these tips and that they really help you. Because nothing is nicer than traveling relaxed and pain-free. Have a good flight and have fun at your destination. And if you like, feel free to leave me a comment on how you liked this article or if you have any questions. I always welcome feedback from my readers.

Do you also suffer from back pain after a flight or do you know the ultimate insider tip to avoid back problems when flying? Share your experiences with us and the community in the comments and let's find solutions together to beat back pain on the plane!

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