Strategies to ease discomfort during extended flights

For many, lengthy flights can be more of a chore than a pleasure, often seen as the necessary means to reach a desired destination. However, upon arrival, the last thing you want is to feel like a twisted pretzel from being seated in one position for hours. This discomfort is one of the main drawbacks of long-haul travel, as our bodies aren't built for extended periods of immobility.

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The discomfort extends beyond mere annoyance; remaining still during a flight can inflict genuine harm on our bodies.

"Prolonged sitting during flights can seriously affect your health," warns Dr. Karena Wu, a physical therapist and the owner of ActiveCare Physical Therapy in New York City and India. "It can result in joint stiffness, muscle tension, fluid retention, and complications affecting organ systems such as digestion, metabolism, fatigue, and dehydration. The body becomes fatigued when seated upright for extended periods, prompting travelers to twist into uncomfortable positions to find relief for their limbs."

Orthopedist David T. Neuman, the CEO and co-founder of Pop-doc.com, emphasizes that remaining seated or lying down can reduce blood circulation in the body's extremities.

"This reduction in circulation can lead to blood clots forming in the veins (deep venous thrombosis), which poses a serious health risk. A clot that travels to the lungs can result in shortness of breath, breathing difficulties, and even death (pulmonary embolism)."

Here are some important tips to help you avoid discomfort during long flights.

Staying active is essential

Regardless of whether you need to use the restroom, Wu emphasizes the necessity of moving around the aircraft.

"I usually suggest that travelers stand up every hour to stretch their legs and relieve some tension in the spine. Although the aisles are narrow, simple standing exercises can be done without disturbing fellow passengers too much," she said. "Calf raises engage the calf muscles, aiding venous return to the heart. Standing backbends counteract the low back's natural curve and open up the hip flexors."

Frequent flyer Peter Shankman, who travels up to 350,000 miles annually, particularly on international routes, understands the necessity of staying active. As the futurist-in-residence for BluShark Digital, he makes it a point to stand every two hours, visiting the galley for squats or push-ups. He always asks flight attendants for permission first, and notes, "So far, I’ve never been told no."

Neuman agrees that Shankman's approach is spot on. He recounts a recent round trip from New York to Dubai on Emirates, during which he frequently walked the aisles and spent two to four minutes in the galley or by the bathrooms, doing gentle stretches like lower back motions, heel raises, and quadriceps stretches.

Engaging in exercises while seated

It's important not to remain in the same position for the duration of the flight. Instead, try to shift around in your seat and incorporate some "exercises" in your limited space. Wu states, "Movement and muscle activation are essential for alleviating discomfort from long periods of sitting."

She advises performing ankle pumps, knee straightening, and knee lifts. These movements "can relieve tension and enhance circulation in the soft tissues around the joints." Glute squeezes are simple yet effective, "helping to engage hip muscles that may become overstretched while seated." As a physical therapist who frequently endures 14-hour flights from New York to Mumbai, she practices these exercises herself.

"Any form of lower body movement and muscle contraction can combat fluid stagnation in the legs," she explains. "These actions promote circulation, preventing fluid from pooling in the feet."

Neuman agrees, stating that moving your toes (by clenching and releasing them several times) and adjusting your ankles (up and down, side to side, and in circles) can effectively stimulate blood flow to and from the feet.

To prevent neck stiffness, the seasoned traveler also suggests neck exercises: "The neck can move in seven different planes, and each motion should be performed slowly and with control while seated."

Stay hydrated to prevent cramps

Filmmaker Cassius Michael Kim has already traveled 50,000 miles in 2022 while interviewing people around the globe. He recently completed a 17,000-mile journey from San Francisco to Kuala Lumpur, Malaysia (with a stop in Singapore). He emphasizes that staying hydrated is crucial during flights, stating, "Airplanes are one of the easiest places to become dehydrated and experience muscle cramps."

Shankman concurs, sharing that he drinks as much water as possible and tends to skip airplane meals. Airline food often contains high sodium levels, which can lead to dehydration.

Tips for sleeping on long flights

If you've ever dozed off on a long flight, the first word you likely say upon waking is "ow."

Sleeping upright can be challenging, but Wu advises, "Avoid twisting your spine, crossing your legs, or bending your joints into extreme positions. This prevents tissue compression, blood flow restriction, and spinal kinks."

It may sound unusual, but she emphasizes that a neutral position is the most beneficial. "Using a lumbar roll (or rolling up your scarf, shirt, or hoodie) in your lower back can help maintain the spine's optimal biomechanical alignment, reducing strain on the intervertebral discs and lower back muscles."

Wu further explains that "neck pillows and properly adjusted headrests can help keep your head in a neutral position, allowing neck muscles to relax and enabling better rest." Unfortunately, some individuals still find it hard to sleep in economy class, regardless of their position.

Kim shares that he struggles to sleep in an upright chair. Instead, he opts for business class whenever flying internationally, as a lie-flat seat is ideal for comfortable, pain-free rest. On his recent journey to Singapore, he was fortunate enough to secure a seat that converts into what the airline calls a spacious fully flat bed.

How to recover after disembarking from the plane

As soon as the flight is over, the recovery process begins.

You want to kick off your trip without any soreness. After you get off the plane (or once you check into your hotel), Wu suggests mobility exercises like cat/cow or transitioning from downward-facing dog to upward-facing dog to loosen up the joints and reactivate proper muscle balance.

She also recommends the sphinx position or McKenzie extensions (whether lying down or standing) to help stretch the front of your body while compressing the back, which aids in restoring the natural curve of the lower back. If possible, incorporating light cardio and weights (or moderate to heavy if you're very fit) is beneficial. This will promote fluid circulation throughout the body and tighten muscles and soft tissues: "Engage your heart and skeletal muscles to counteract the stagnation from long flights."