5 Smart (and Totally Doable) Ways to Prevent Back Pain on a Long Flight

Article written by Dr. Marnie Hansen for Salt Lake Spine & Pelvis

I just got back from Italy, and let me tell you... between the pasta, the cobblestones, and the very long flights, your spine gets a full experience when you travel overseas.

And once again, I was reminded of something I tell my patients all the time:

Airplane seats are not designed with your spine in mind. Sitting still for hours is basically the opposite of what your body wants.

Yet every time I suggest getting up every hour on a flight, I get the look… You know the one...

“But what will people think?” I often hear in response, or “Isn’t that… excessive?”

Meanwhile, I’m watching more and more travelers stretching in the aisles (with a knowing smile, wondering if their chiropractor showed them those moves) or doing mini yoga flows, and honestly? I think they’re onto something!

So whether you're traveling for work, heading out on vacation, or dealing with a last-minute flare-up (hello, pre-flight low back spasm, phew), here are 5 practical, low-key ways to protect your back and actually feel good when you land.

1. Upgrade Your Lumbar Support (No Fancy Gear Required)

Airplane seats tend to push your spine into a rounded, forward position, which puts compression and stress on your low back joints, discs, and muscles.

Easy fix: Take that neck pillow you brought for comfort… and move it down.

Place it behind the small of your low back instead of your neck.

This simple shift:

• Supports your natural spinal curve

• Reduces strain on your lumbar discs

• Helps prevent that deep, achy stiffness mid-flight

It’s one of my favorite “why isn’t everyone doing this?” hacks.

2. Set a “Move Every Hour” Rule (Yes, Really)

I know. You don’t want to be that person who keeps getting up constantly.

But here’s the reality:

Your spine thrives on movement. Your discs rely on motion for hydration and nutrition.

Sitting still for 4–10 hours? Not ideal for a healthy, happy spine.

Goal: Stand up at least once every hour.

Walk the aisle. Do some laps. Reset your posture. Even 1–2 minutes helps:

• Reduce stiffness

• Improve circulation

• Prevent that “locked up” feeling when you land

And if you get a snarky look? Just remember, you will feel better than they do at baggage claim!

3. Do the “Invisible Workout” (Calf Raises, Squats, Lunges)

You don’t need a full yoga mat moment (unless you want one, we fully support it).

But you can do simple, effective movements that:

• Boost circulation

• Activate your glutes

• Support your low back

  
  

Try this mini routine near your seat or in the aisle:

• Calf raises (10–20 reps. Everyone on a plane gets this one, some will even follow your lead if you do them)

• Mini squats (slow and controlled, and yes, I even do them in the lavatory if the flight attendants are busy or want me out of the way!)

• Standing lunges (hold briefly for a deep hip flexor stretch at the end of a few reps)

Why it works:

Your glutes support your spine,

Your legs pump blood back up from sitting

Translation: less stiffness, less pressure, happier back.

4. Sneak in Stretching (Forward Folds + Lunges = Gold)

This is where things get really good.

Two of the best in-flight stretches (IMHO):

✔️ Forward fold

• Gently bend forward (seated or standing)

• Let your spine decompress

✔️ Lunge stretch

• One foot forward, one back

• Open up the hips (which get tight fast on flights)

• For a bonus: tuck the hips under for a deeper hip flexor stretch

These help:

• Reduce tension in the low back

• Open tight hip flexors (a major culprit with back pain)

• Improve overall mobility mid-flight, and even post-flight

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Pro tip: Hold each stretch for 15–30 seconds. No need to overdo it.

5. Don’t Panic if You Have a Pre-Flight Flare-Up

This is a big one, and I see it all the time.

You tweak your back. Maybe it’s:

• A spasm

• A disc flare-up

• Sciatica creeping in

…and suddenly you have a long flight ahead of you that you have to power through. Cue the anxiety feels.

But, here’s the truth of the matter:

Movement (not fear) is your best ally.

Modify as needed, but:

• Keep changing positions

• Use lumbar support

• Move gently and frequently

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Avoid locking yourself into one rigid posture for hours (especially into a hunched over position). That is what usually makes things worse.

And if needed, plan ahead:

• Aisle seat (worth it)

• Early boarding to settle in comfortably

• A quick check-in with your trusted provider or body-worker before travel (can make all the difference in the world)

  
  

My Final Thoughts: Your Spine Was Made to Move

You don't have to suffer through back pain when you travel.

With a few smart adjustments, you can:

• Stay mobile

• Stay comfortable

• Actually enjoy your trip (yes, even the flight)

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And if you do end up feeling off after travel?

That’s exactly what we’re here for at Salt Lake Spine & Pelvis! We help you get back to feeling like yourself again, quickly and effectively.

So here's to your safe and comfortable travels... and doing it with confidence and ease!