Standing in long line-ups, carrying awkward bags, and sitting in cramped positions are part of air travel.

Physiotherapists dread when a client comes in, saying that they are traveling overseas the next day and their back is painful. Even if the client walks out of the clinic pain-free, the chances of the pain recurring during the flight are high, unless certain tips are followed.

Get comfortable with these handy air travel tips.

Image via Unsplash.

The following tips will help ensure a comfortable flight:

1. Luggage

Luggage should be as light as possible, and easy to roll. When pulling wheeled
luggage, keep your hand close to the buttock at your side. The further your hand is behind your back, the more likely you will feel a strain in the shoulder or the back.

As you lift your luggage onto the roller, bend with your knees, not your back. Use carts or porters whenever possible.

Lifting your carry-on bag onto the overhead rack requires care. Donʼt hesitate to ask for help if you have back, neck, or shoulder pain, or if you are not tall. Get as close to the overhead bin as possible, so that the elbows remain partly bent as you lift. Push the luggage into the bin as soon as it rests on the edge, so that the edge takes part of the weight.

2. Pain Management

If you are in pain, tell the agents when you check in, to see if bulkhead seating, offering greater leg room, or if you are a frequent flyer, upgrading to business class, is possible. Nothing will make you feel better than the chance to fully recline.

If an injured area hurts, ask for ice. Bring a plastic bag and use the ice that is provided for drinks if no gel pack is offered. Keep the ice on the sore area for fifteen to twenty minutes, and repeat up to once an hour.

3. Back Support

When sitting on the plane, change positions as much as possible. Recline the seat for a while, then move it upright . Place you feet up on the foot rests if available, then put them down on the floor.

A lumbar support, such as a pillow or rolled up towel, usually feels good.

For the neck, an inflatable or soft neck pillow is often helpful so that the neck does not kink if you fall asleep.

4. Minimize DVT risks

Most passengers know that deep vein thrombosis (blood clots) are a risk of air travel. The risk can be reduced by frequent moving. Get up and walk in the aisle frequently. Ask for an aisle seat. If you are at a window seat, donʼt be shy about disturbing your neighbors by getting up frequently. When sitting, pump the ankles up and down a lot. If your shoes feel tight, take them off.

The key to comfortable airline travel is light portable luggage, good body mechanics when lifting, and frequent position changes. Bon Voyage!

Talk to one of our expert physiotherapists for more information. Call us at 604 568 4628 or book an appointment online today.