Travelling Round Europe & BeyondBlog about travelling around Europe & the rest of the world

Back pain affects many adults, both young and old. Typically, issues with lower and upper back muscles stem from overuse, misalignment, and poor posture. For people that travel often, especially in airplanes, lengthy trips can sometimes aggravate back muscles and cause additional irritation. Fortunately, there are many exercises that can strengthen muscles surrounding the vertebrae. No matter where they are done, these exercises are sure to lessen or alleviate the pain altogether.

Strengthen the Quadraceps
The need for strong quadriceps is not the first item people think of when they feel back pain. Actually, weak leg muscles contribute directly to back pain because without strong legs, people tend to lift items with their backs. This causes disc rupture, sore back muscles, and sometimes more serious injuries. This is easy to remedy, even when traveling.

The first exercise that is feasible for travelers on an airplane is a simple leg lift. Because it is not possible to stand regularly on a long plane trip, simply lifting one’s thighs off the seat repeatedly can provide a great exercise in a small space. By pushing against the armrests and holding a “vertical crunch” position with the knees pulled to the chest, travelers can easily replicate an exercise that strengthens both the quadriceps and abs.

Work the abdominal muscles
Believe it or not, strong muscles in the abdomen are essential for keeping lower back pain at bay. Because the body’s muscles are connected to the backbone itself, strengthening these muscles can increase stability and control over posture and motion. Several simple exercises are feasible on long plane journeys, and they can be done without disrupting other passengers.

One activity involves simply twisting the torso with the feet firmly on the floor. Pull the elbows in to your sides, with hands in front of the belly button. A light twist motion, to the left and right can work side abdominal muscles without irritating back pain. This exercise should be done at medium to quick speed, but with small rotations. Sets of any amount can be completed, depending on the person’s ability and pain level.

Another abdominal exercise that can be performed on a plane journey is similar to walking on the spot whilst seated. Lifting the right leg and left arm simultaneously and then alternating from there can produce better balance in addition to abdominal strength. In fact, many muscles are focused on during this activity. Keeping motions small can allow airplane passengers to perform the exercises slowly and steadily. Repetitions of 100 or more can be done and it helps pass the time of the flight too!

Strengthen the Back
Stretching exercises can ease back pain also. Many people suffering from back pain do not realize that shortened muscles contribute to the irritation or inflammation. Stretching is important for maintaining healthy muscle length and flexibility. Leaning to the right and left while seated can be a simple solution to stretching while traveling. Passengers can keep arms at the sides or hold them out in front for arm strengthening as well.

Improve your posture
Posture, although not a direct exercise is crucial to maintaining a pain-free airplane trip. Passengers should be sure to sit with their lower backs against the seat. Feet should be flat on the floor and necks should be in line with the body or against the headrest. Arms should be on the armrests or relaxed on the lap, with shoulders back against the seat. Because slouching and poor posture can lead to middle and lower back pain, cause headaches, and negatively influence future mobility, travelers should be sure to travel with good posture at all times. Making a conscious decision to alter the body’s position can produce outstanding results.

Use additional support
There are many back supports on the market that can help reduce back pain when travelling on an airplane.  One of the most popular ones is the Dynaspine Back Support.  Due to Dynaspine being very light and easy to transport and assemble, it can be taken almost anywhere and used on almost any type of seat.

Dynaspine is different from all other back supports as it keeps the back muscles active, helping to build their strength and support the spine.  Unlike other back supports on the market, Dynaspine will conform to the shape of your back and continually keep your back in a good postural position throughout changes in seated positions.

Dynaspine is recommended by UK Leading Physiotherpist and Master Biomechanics Coach, Martin Haines DipRGRT, MCSP, SRP.