We all know that flying long distances is a pain in the back, literally. From tilts and extensions to stretches, SWFAS lists six lower back exercises to have a stronger lower back, improved flexibility, improved stability, and better posture.
Make a routine to perform at least one of these exercises per day:
- Knee to chest stretches
- Bottom to heels stretches
- Knee rolls
- Back Extensions
- Pelvic tilts
Another option to avoid sore, achy backs is by bringing in an inflatable beach ball.
Doug Kelsey, a physical therapist, writes on My Itcy Travel Feet that small amount of air in the ball supports your lower back and this simple beach ball is one of the best lumbar supports around because it’s adjustable.
Because the beach ball is filled with air, it allows you to move in your chair which in turn, moves your spine just enough to keep it from getting stiff.
- Put a very small amount of air in the ball (once you’re in flight, the pressure change will increase the pressure in the ball so you don’t need much air).
- Place the ball in the small of your back.
- Increase or decrease the amount of air to your comfort level.
- About every thirty minutes, move the ball either up or down an inch or two.
- While in flight, periodically move side to side, forward and back for about a minute—kind of a small rocking motion of your trunk on the ball.
- When you’re done with the flight, deflate the ball and store for later use.