Brace yourself – aaa predicts That 7.85 million Americans will board packed airplanes to go on vacation between Saturday, December 21 and Wednesday, January 1.
Some of the most stressful aspects of seasonal air travel, such as weather delay, lost luggage And long queues of weary pilgrims, beyond your control. But you can manage the health of your joints during your trip.
Economy flying in particular is known to cause pain and stiffness. That’s why Dr. Alexander ButlerSpine surgeon and associate professor of orthopedic surgery at Lenox Hill Hospital shares six tips for being more comfortable from takeoff to landing.
“Failing to prepare is preparing to fail!” Butler told The Post. “A little preparation ahead of time can go a long way in reducing the potentially harmful effects of flying on your health.”
pack smart
“generally speaking, rotating carry-on luggage “Makes transportation through the airport a lot simpler,” Butler said.
He suggests taking advantage of the overhead bin so you can use the space under the seat in front of you to arrange your legs in the least painful position.
If you’re having trouble lifting your luggage, ask a fellow passenger or airline employee for help.
stretch before flight
Sitting for long periods of time can cause tightness in the hip flexors and hamstrings and weakening of the abdominal muscles and glutes.
“This causes anterior tilt of the pelvis, which is a very common cause of low back pain,” Butler explains.
If you’re prone to back pain after flying, Butler recommends doing a series of movements twice a day for several days before you board the plane.
- hip flexor exercises Stretch the upper thigh muscles that stabilize the hip.
- Cossack squats A spin on the traditional squat that involves transferring almost all of your body weight to one leg at a time.
- bird dog stretch is a core-strengthening exercise that requires standing on all fours, engaging your abs, drawing your shoulder blades together, extending your right arm and left leg, and then switching to your left arm and right leg. Is.
- lying glute bridge Have you lie on your back with your knees bent and your hips lifted 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 an assigned seat on the plane, move across the aisle.
“To minimize long periods of time in the same position, I find it extremely beneficial to get up, stand, or walk around for several minutes at least once per hour during a long flight,” Butler said. “An aisle seat might make it more convenient.”
adjust your posture
Butler says airplane seats encourage arching of the upper back and neck and hunching of the shoulders forward.
“Any active effort to pull the shoulders down and back by resting the chin and neck on the chair can reduce this,” Butler said.
stay hydrated
Water is important for lubricating joints and flushing out toxins from the body.
Unfortunately, due to extremely low humidity levels and dry, recirculated cabin air, dehydration is very common on flights. alcohol during flight Dehydration can get worse.
Therefore it is important to drink plenty of water before, during and after travelling. Butler recommends taking electrolyte supplements to aid with the absorption and retention of fluids.
“My favorite trick is to pack an empty water bottle in your carry-on and nutritious food in a disposable container,” advises Butler. “It keeps me well hydrated and well fueled without having to spend extra money on whatever is offered before or during the flight.”
Pain relief after flight
If you’re feeling pain during flight or after landing, Butler suggests a combination of ibuprofen and acetaminophen. And don’t forget to move.
“Ultimately, pain from flying may be caused by stiffness in a muscle, joint or other structure,” Butler said. “The best solution for this is to restore normal motion through physical activity, stretching or corrective exercises as soon as the trip is complete.”
