Back pain and the cramped seats on an airplane are not a good combination. Hours of sitting in one position causes your back muscles to become tense. With your back in this state, reaching up into the overhead compartment to get your luggage at the end of a flight can stress those muscles even more. If you weren't having lower back pain when the flight started, you'll likely have it when you reach your destination unless you're proactive. Here are some exercises you can do in your seat to keep your back and neck muscles relaxed during the flight.

The Right and Wrong Way to Stretch Those Back Muscles

With each of these exercises, a little goes a long way. Do each exercise for a few repetitions every hour instead of one long session during your flight. Don't jerk the muscles suddenly. Ease them gently into each movement. Hold positions until your muscles begin to feel tired. Don't hold them until you feel pain or burning in your back or neck.

Each of these exercises are done while seated. If the plane is not full, walk the aisle of the plane a couple of times and find an empty seat in which to do your exercises. The walking will stretch your hip and lower back muscles and increase the circulation in your back so you'll be better prepared for doing these exercises.

Stretching Lower Leg Muscles

This exercise improves blood flow in your lower legs, feet, and ankles. It relieves tension in your lower leg, thigh, and back muscles.

1. Sit with your feet flat on the floor.
2. Lift your legs slightly until your feet are just off of the floor.
3. Move your feet up and down several times.
4. Roll your ankles in one direction then reverse the movement.
5. Slowly put your feet back on the floor.

Stretching Upper Leg and Lower Back Muscles

This increases circulation in your upper legs, hips, and lower back and gently stretches the muscles in those areas.

1. Tense up your thigh muscle in one leg.
2. Lift that leg up toward your chest until you feel slight pulling in your lower back.
3. Hold this position for a few seconds then gently lower your leg to the floor.
4. Repeat with the other leg.

Stretching Lower Back Muscles

This relaxes tense lower back muscles.

1. Place both hands, palms up, under your thighs.
2. Pull up slightly on your thighs as you slowly roll forward from your lower back.
3. Hold the forward position for a few seconds.
4. Roll back until you arch your back slightly.
5. Hold this position for a few seconds, then repeat.

Stretching Upper Back, Neck, and Shoulder Muscles

This will relax tense muscles in your upper spine and neck.

1. Sit with your hands in your lap.
2. Roll both shoulders forward as far as you can and hold.
3. Now roll both shoulders backward, opening up your chest as far as possible.
4. Hold for a few seconds, then repeat.

Stretching Muscles on the Side of Your Spine

This relieves tension in the muscles that sit on either side of your spine in your upper back.

1. Place the back of your right hand in the middle of your lower back.
2. Turn your head and touch your left shoulder with your chin.
3. Hold for a few seconds then face forward and place your left hand on your lower back.
4. Turn your head and touch your right shoulder with your chin.
5. Hold for a few seconds then repeat.

Stretching the Neck Muscles

This relaxes your neck and upper back muscles.

1. Sit facing forward and touch your chin to your chest.
2. Roll your neck around in one direction for a few repetitions.
3. Touch your chin to your chest for a few seconds again, then roll your neck in the other direction.

For more methods to keep your back from hurting on flights, consider speaking with a representative from a business like Valley Chiropractic.