Tips for Travelling on Long Haul Flights from an Osteopath

Written by Osteopath Gemma Ahrens

If you are planning an overseas getaway this coming holiday season you may also have a long-haul flight ahead of you. As exciting as it is to be heading overseas, long flights can bring about discomfort, pain, and stiffness, which is the last thing you want just before a holiday! As an osteopath, I often see patients who struggle with the physical toll of prolonged sitting and confined spaces. Here are some tips to help you stay comfortable and reduce the risk of pain during your travels.

1. Pre-Flight Preparation

Osteopathic treatment:

If you have any pain or niggles that are bothering you before you head off on your holiday, try to book a treatment 2-3 days prior to your flight. This can help to decrease your discomfort and ensure you are feeling as good as possible before your trip. 

Stay Hydrated: 

Dehydration can exacerbate feelings of discomfort. Drink plenty of water before your flight and during it. Avoid excessive caffeine and alcohol, which can lead to dehydration.

Stretch Before You Go: 

Engaging in gentle stretching exercises before you board can help prepare your muscles for the long period of inactivity. Focus on areas that often becomes tight, such as the neck, shoulders, and lower back.

2. In-Flight Movement

Set Reminders to Move: 

Aim to stand up and walk around every hour. Even a short stroll to the restroom can help stimulate 

circulation and prevent stiffness.

In-Seat Exercises: 

While seated, you can perform simple movements like ankle circles, knee lifts, neck stretches and shoulder rolls. These can help maintain circulation and relieve tension.

If possible, opt for an aisle Seat: 

Particularly if you are someone prone to experiencing back pain with long periods of inactivity, an aisle seat will allow more freedom to move around. Without the risk of disturbing other passengers while leaving your seat, you will be more comfortable and more likely to stand up and walk up and down the aisles. 

3. Comfort Accessories

Neck Pillow: 

A supportive neck pillow can help maintain spinal alignment and reduce strain on your neck and shoulders. It will also make it easier for you to sleep on the flight and arrive at your destination well rested. 

Compression Socks: 

These can improve circulation in your legs and reduce the risk of swelling and deep vein thrombosis (DVT) which can occur due to blood clotting in the legs with long periods of inactivity. 

Lumbar Support: 

If your seat lacks adequate lumbar support, consider bringing a small cushion or rolled-up towel to support your lower back.

4. Mind Your Posture

Sitting Posture:  

Try to avoid sitting in one position for long periods and avoid hunching in your chair. For parents travelling with children or when travelling in a pair, try switching seats half way through a long flight. This way, you change the direction you are turning towards during the flight and avoid straining your neck in one direction. 

Adjust Your Screen: 

If you're using a laptop or tablet, position it at eye level to prevent neck strain. Use a tray table or a portable stand if possible.

5. Incorporate Relaxation Techniques

Breathing Exercises: 

Practice deep breathing techniques to help alleviate tension and promote relaxation. This is particularly helpful for people who may have anxiety or discomfort associated with flying. 

Mindfulness or Meditation: 

Apps can guide you through meditation or calming exercises, which can also help to reduce stress and promote relaxation.

6. Post-Flight Care

Stretch and Movement Upon Arrival: 

As soon as you arrive at your destination, take some time go for a gentle walk and to stretch. This can help reset your body after hours of sitting.

Hydrate: 

Continue to drink plenty of water to help your body recover from the flight.

Osteopathic Treatment: 

If you’re feeling particularly stiff or uncomfortable after your journey, seeking an osteopathic treatment can help address any tension and restore balance to your body.

Conclusion

Long-haul travel doesn’t have to equate to pain and stiffness. By preparing before your flight, making conscious choices during travel, and incorporating movement and relaxation techniques, you can significantly enhance your comfort. Remember, your body is your most important travel companion—take care of it, and it will take care of you! Safe travels!

If you would like to book an appointment with your Osteopath before or after a long haul flight, click below or give us a call on 0425 876 929

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