The last thing you want to deal with when you embark on a much-needed vacation is unwelcome back pain and discomfort. Here’s how to save your body from the perils of a long-haul flight. 

Plane rides can easily turn a minor backache into a major issue. As a Pilates instructor, I can’t stand seeing bodies squashed, torqued, or slouched – so when asked how to survive a flight, I had to share my tips. Long periods of sitting can lead to anxiety, stiffness, discomfort, and even an increased risk of deep vein thrombosis (DVT). 

To combat this, incorporating some mindfulness and simple stretches can make a huge difference. Until we can all roll out yoga mats in the aisle, here are my top tips to help you stay aligned and energised during your flight.

#1. Breath Work 

Breath work is the most important thing you can do on a plane. Breathing correctly not only calms your nervous system but also encourages good posture, which relieves pressure on your lower back and aligns your spine.

How to Do It:

• Sit upright with your feet flat on the floor, and evenly weigh your sitz bones.
• Stack your ribcage over your pelvis, shoulders over your heart, and head over your spine.
• Close your eyes and lips, and breathe slowly and naturally through your nose.
• Continue for 8-10 breaths or up to 20 minutes.

#2. Seated Spinal Twist 

A seated twist is a great way to relieve tension in the spine, especially after sitting for a long time. It helps maintain spinal mobility and eases lower back stiffness.

How to Do It:

• Sit upright with your feet flat on the floor.
• Place your right hand on your left knee and gently twist your torso to the left.
• Breathe naturally, using your exhale to deepen the twist without forcing it.
• Hold for 10-15 seconds, then switch sides. Repeat throughout the flight.

#3. Ankle Circles 

Ankle circles improve circulation and reduce the risk of swelling and DVT. They also help maintain ankle flexibility.

How to Do It:

• While seated, lift one foot slightly off the floor.
• Rotate your ankle in a circular motion, 10 circles in each direction.
• Repeat with the other ankle.

Top Tip: Set an alarm to stand up and walk every few hours. I’m the one doing heel lifts and peddling my feet in the bathroom line – join me!

#4. Neck Rolls 

Neck rolls release tension in the neck and shoulders, common areas that tighten up during long flights.

How to Do It:

• Sit with your spine aligned, shoulders relaxed, and feet on the floor.
• Drop your chin toward your chest, feeling the stretch in the back of your neck.
• Gently roll your head to the right, bringing your ear toward your shoulder. Move slowly.
• Continue to draw a semicircle with your head, chin to chest, ear to shoulder.
• Repeat 3-5 times in each direction.

#5. Seated Figure Four 

Tight hips can cause low back pain and stiffness. This seated stretch helps open up the hips.

How to Do It:

• Sit at the edge of your seat with one foot flat on the floor.
• Cross the other foot over your thigh, forming a figure 4 shape.
• Place your hands behind you and hinge your body forward over your thighs.
• Hold for 20-30 seconds, or fold forward if space allows for a deeper stretch.

#6. Overhead Stretch 

Creating space in the spine and the midsection of the body feels SO good all the time but particularly when you’ve been sitting for long periods. The overhead stretch helps open up your chest and lengthen your spine, counteracting the slouched posture that often occurs during flights. It also alleviates tension in the shoulders and upper back.

How to Do It:

• Sit tall and interlace your fingers.
• Extend your arms above your head with your palms facing upward.
• Reach upward, feeling the stretch along your arms, shoulders, and sides.
• Hold for 10-15 seconds, then press your palms together and gaze up at your thumbs.

Incorporating these stretches into your in-flight routine can significantly improve how you feel during and after your flight. They’ll help prevent stiffness, promote better circulation, reduce the risk of DVT, and enhance your overall travel experience. Next time you’re on a plane, take a few minutes to stretch—it’s your ticket to a more comfortable journey and a fab trip, minus the cankles!