Back to blog
Throbbing neck pain that pulls on the back of your skull like an unfair match of tug of war against the big kids on the playground hasn't begun yet, but it's digging its heels in. You're a man or a woman on a mission to get to your gate seamlessly as you carry your luggage miles through the gloomy maze that is your local airport.
If at this point your neck and shoulders haven't started playing tug of war with the proverbial rope that is your upper trap, your lower back will remind you that the 43 lbs of luggage you're dragging around is harder than the 10 minute leg workout you found on youtube.
You get yelled at by the TSA as if the wrenching from your back/neck pain wasn't enough. At this point anxiety, your neck/back pain and hunger start to sing like a musical trio in harmony. You finally make it to your gate after grabbing a couple of over-priced “healthy” protein bars.
After a few minutes seated at your gate, you get the notification that “this flight has been delayed.” What was a 5 hour flight has now become a 5 hour flight with a 3 hour delay. Which if I did the math correctly, means 8 hours of you sitting with your neck hanging over your chest looking at your phone, with your lower back folded in half like a beach chair.
Now the fun really begins, as the trio of neck/back pain, hunger and anxiety start to crescendo while you refresh your instagram page for the 9th time.
Who has had this experience before? All this to say, air travel can be very exhausting on the mind, body and soul. Dedicating some attention to your health while traveling will go a long way. Keeping your muscles and joints loose, packing a healthier snack and listening to a good podcast will help you feel better while getting ready to fly.
Sitting for long periods at a time will cause stiffness and fatigue. When waiting for your flight, or sitting on the plane, take some time to get up and walk around, perform a few stretches or just stand up and change position. I personally go to the bathroom or back where the stewardess sits so no one stares at me.
When sitting be sure to not let your legs hang and avoid folding your legs underneath yourself. You can use a rolled up sweater as a lumbar support and your carry-on as a footrest to keep your knees at a 90 degree angle.
Dehydration can lead to headaches, muscle cramps, fatigue and reduced concentration. Make sure through all the chaos you are hydrating appropriately. Bring your own snacks for the flight. Sugary snacks are everywhere at the airport but not always the best choice.
The climate of an airline cabin consists of dry, recirculated, and cool air, which is maintained at lower pressure than that found at sea level. Being exposed to this environment for prolonged durations, together with the PROLONGED SITTING that occurs during long flights, may trigger detrimental reactions to the human body. There is evidence that long flights promote fluid shifts to the lower legs and can cause changes in blood viscosity which may accelerate dehydration.
Below I have some of the exercises I perform when traveling to help prevent neck and low back pain. These are not the only exercises you can perform when traveling just the ones I chose to do that specific day.
I must preface this by saying that you should consult with a medical professional before trying these exercises as not all exercises are appropriate for everyone even if diagnosed with the same injury. We all have unique bodies, with different demands from our everyday lives and there is no one cookie cutter way to treat or decrease neck or low back pain.
- Neck side bending
- Neck rotation
- Neck flexion and extension
- Chin Tucks
- Shoulder Blade Squeezes
- Cat Cow
- Trunk side bending
- Trunk rotation
- Squats
- Heel Raises
- Toe Raises
At RehabSpot, your well-being is our priority. If you have any questions, concerns, or would like to schedule an appointment, our friendly team is here to help you. Get in touch with us using the following contact information