A spine surgeon’s 6 tips for being more comfortable on economy flights

Brace yourself – AAA predicts that 7.85 million Americans will board overbooked airplanes between Saturday, December 21 and Wednesday, January 1 to leave for the holidays.

Some of the most stressful aspects of seasonal air travel, like weather delays, lost luggage, and long lines of weary travelers, are out of your control. But you can manage your joint health during your trip.

Economy flying, in particular, is known to cause pain and stiffness. That is why Dr. Alexander Butler, spine surgeon and associate professor of orthopedic surgery at Lenox Hill Hospital, is sharing six tips for being more comfortable from getting up to sitting down.

“Failure to prepare is preparation to fail!” Butler told The Post. “A little prep work ahead of time can go a long way to ameliorate the potentially harmful effects of flying on your health.”

Pack smart

“Overall, moving carry-on luggage makes getting through the airport a lot simpler,” Butler said.

He suggests using the overhead bin so you can use the space under the seat in front of you to adjust your legs to the least painful position.

If you have trouble lifting your luggage, ask a fellow passenger or airline employee for help.

Stretch before the flight

Sitting for long periods of time can strain your hip flexors and hamstrings and weaken your core and abdominal muscles.

“This leads to anterior pelvic tilt, which is a very common cause of low back pain,” Butler explained.

If you’re prone to back pain after flying, Butler recommends performing a series of movements twice a day a few days before you board the plane.

• Hip flexor exercises stretch the muscles in the upper thigh that stabilize the hip.
• Cossack lunges are a twist on the traditional squat that involves shifting almost all of the body’s weight to one leg at a time.
• The bird dog stretch is a core-strengthening exercise that requires you to get on all fours, engage your abs, draw your shoulder blades together, extend your right arm and left leg, and then switch to your right arm. left and right leg.
• The extended glute bridge has you lying on your back with your knees bent and lifting your hips off the ground by squeezing your glutes.
• Planks can strengthen your back and stabilize your core.

Choose the right seat

If you don’t already have a seat on the plane, go to the aisle.

“To minimize extended periods in one position, I think it’s very helpful to get up, stand or walk for a few minutes at least once an hour during a long flight,” Butler said. “An aisle seat could make this much more convenient.”

Adjust your posture

Butler notes that airplane seats encourage a hunched upper back and neck and a forward shoulder tilt.

“Any active effort to pull your shoulders down and back while tucking your chin and neck into the chair itself can alleviate this,” Butler said.

Stay hydrated

Water is important for lubricating the joints and removing toxins from the body.

Unfortunately, dehydration is all too common on flights, thanks to extremely low humidity levels and dry, recirculated cabin air. Alcohol on a flight can worsen dehydration.

That’s why it’s important to drink plenty of water before, during and after your trip. Butler recommends taking an electrolyte supplement like LMNT to help absorb and retain fluids.

“My favorite trick is to pack an empty water bottle and a nutritious meal with a disposable container in my carry-on,” advised Butler. “It keeps me hydrated and well-nourished without having to spend extra money on anything that’s provided before or during the flight.”

Ease post-flight pain

If you feel pain during the flight or after landing, Butler suggests a combination of ibuprofen and acetaminophen. And don’t forget to move.

“Ultimately, pain from a flight is likely due to a stiff muscle, joint or other structure,” Butler said. “The best fix for this is to restore normal motion through physical activity, stretching, or corrective exercises once the ride is over.”