9 Simple Tips for Flying with Back Pain
Flying With Back Pain: Why It Hurts So Much
If you suffer from back pain, you know how much it can disrupt daily life—and travel makes it even worse. Sitting in cramped airplane seats for hours, lifting heavy luggage, and dealing with long layovers can quickly turn excitement for your trip into dread.
In fact, a survey from Spine Universe found that 87% of people said their back and neck pain worsened after flying. That’s almost enough to make you swear off long-haul flights altogether. But the truth is, travel doesn’t have to equal back pain—if you plan ahead and take the right steps.
At Revive PT & Pilates, we help women over 40 overcome back pain every day, and these same strategies can help you fly more comfortably.
9 Tips for Preventing Back Pain on Flights
1. Choose Flights Wisely
Saving money is great, but don’t sacrifice your back for a cheaper ticket. Long layovers, multiple connections, and 16-hour flights in economy seats can be brutal on your spine.
Book nonstop flights whenever possible to minimize sitting time.
If your trip is long, consider breaking it into shorter legs with layovers so you can move around.
Your back health is worth a few extra dollars.
2. Get Up and Move Frequently
One of the main reasons back pain worsens on flights is prolonged sitting. Sitting compresses your vertebrae, weakens core support, and leads to stiffness.
Aim to stand up and walk for 5 minutes every hour.
Stretch in the aisle or at the back of the plane (politely staying out of the crew’s way).
If you can’t get up, try in-seat stretches like neck rolls or reaching overhead.
Movement helps decompress your spine and keeps your muscles from tightening.
3. Book an Aisle Seat
An aisle seat makes it easier to get up regularly without disturbing seatmates. If you’re tall, it also gives you slightly more space to adjust your posture.
Pro tip: Avoid exit row seats without reclining ability—the extra legroom isn’t worth the strain on your spine.
4. Pack Light (and Smart)
Heavy luggage strains your back before you even board.
Use lightweight luggage with wheels.
Only bring what you can comfortably lift into the overhead bin.
At your destination, use a backpack with both straps instead of a heavy shoulder bag.
Minimal packing = maximum relief.
5. Bring Back-Friendly Travel Accessories
Don’t skimp on items that support your comfort:
Lumbar pillow or seat cushion (or roll up a jacket for support).
Inflatable neck pillow to keep your spine aligned.
Heat or cold packs (ThermaCare wraps or travel-size ice packs).
These small items make a big difference for long flights.
6. Watch Your Posture
Airplane seats aren’t designed with your spine in mind. Without proper support, it’s easy to slouch or sit awkwardly.
Keep both feet flat on the floor.
Use a lumbar cushion behind your lower back.
Adjust your position every 20 minutes.
Even small posture changes can prevent hours of discomfort.
7. Stay Hydrated
Airplane cabins are notoriously dry, which can dehydrate your body and spinal discs.
Drink plenty of water before and during the flight.
Limit caffeine and alcohol, which dry you out even more.
Bonus: Getting up to use the restroom doubles as a chance to stretch.
8. Stretch After the Flight
When you arrive, don’t just collapse into bed. Your body will likely feel stiff and tight.
Do gentle stretches for your back, hips, and legs.
Try a short walk to improve circulation.
If possible, bring a travel-size foam roller to loosen up tense muscles.
Stretching helps reset your posture and reduces soreness in the days after your trip.
9. Know When to Ask for Help
If you have a history of severe back pain, ask your doctor for a note. Airlines may accommodate you with better seating if you explain it’s for medical reasons.
FAQs About Flying With Back Pain
1. Why does my back hurt more on planes?
Airplane seats force your spine into poor posture while prolonged sitting compresses your discs, leading to pain and stiffness.
2. Should I use a back brace when flying?
Some travelers find relief with lumbar support belts, but for most people, posture correction and movement breaks work better.
3. What is the best seat for back pain?
An aisle seat is usually best because it allows you to stand up easily. Avoid seats that don’t recline.
4. How can I carry luggage without hurting my back?
Use wheeled suitcases, pack light, and lift bags using your legs—not your back.
Final Thoughts: You Don’t Have to Dread Flying With Back Pain
Flying can feel like a nightmare when you have back pain—but it doesn’t have to be. By planning ahead, moving often, supporting your posture, and staying hydrated, you can arrive at your destination more comfortable and ready to enjoy your trip.
If back pain keeps interfering with your travels, work, or daily life, it may be time to get professional help. At Revive PT & Pilates, we specialize in helping women over 40 strengthen their core, heal back pain naturally, and regain confidence in their bodies.
👉 Book a Free Discovery Visit to learn how we can help you travel—and live—without back pain.
