Going anywhere nice this year?……

Flying away this winter?


How to look after your back when you are flying:


Whether you’re flying abroad this winter for a sunny escape or for a skiing trip here are some tips of how you can look after your back when flying.


Ÿ Good posture is important for giving our spines the full support that they need and not to put undue stress and loads through our spines. Make sure to sit up straight with your shoulders relaxed down and back so that you’re not slouching.


ŸPrevent muscles from tightening up from prolonged sitting on flights by doing a seated stretch. Begin by crossing one leg over your knee and then leaning your upper body forwards and hold the stretch for 10 seconds. You should be able to feel the stretch in the buttock on the leg that is crossed over. Then alternate the legs making sure to stretch the other side.




ŸSeated exercises that can help with foot and leg discomfort during prolonged sitting and most importantly help to prevent blood clots forming in your legs (known as deep vein thrombosis) include:

Ÿ Neck and shoulder stretches that you can do whilst seated include shoulder rolls, the ear to shoulder neck stretch and the nose to armpit neck stretch. Make sure to stretch both sides of your neck.


Ÿ Keep well hydrated to help to prevent muscles from tightening. Staying hydrated during a flight has also been shown to help with jetlag. It is recommended to consume 2 litres of water a day.



Ÿ Avoid having to carry heavy luggage. Take care of your back by using luggage with wheels.



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