How to Avoid Back Pain During a Long Flight


Unless you upgrade to business or first class, today's airlines lack sufficient legroom, headroom, and overall passenger space. Unfortunately, for most of us, first or business class is simply outside our budget, leaving us to take long flights in coach. Furthermore, taking a long flight in coach can be gruesome if you suffer from back pain. Here are some great tips to help you avoid back pain while flying. 

Seat Selection

If possible, selecting the best seat for your body’s needs can make a world of difference. For example, if you are tall, you should look for a seat on the aisle or with extra legroom. On the other hand, if you are short, you may want to bring a footrest or something to keep your feet elevated. Although, if you do plan to bring a footrest of some sort, check with the airline to ensure it's permitted on the plane. 

Move Around

During long flights, try to get up and move around at least once per hour. Take that time to stand up and stretch out. Even while sitting, try to move around as much as possible by stretching your calves and bringing your knees up to your chest. Blood clots can occur during long flights, but moving around regularly reduces the risk. 

Avoid Heavy Luggage

Try to pack as light as possible to avoid strain on your back, hauling luggage around prior to your flight. Also, avoid lifting heavy luggage into the overhead bin, as it can cause severe damage to your back. If needed, ask a flight attendant for assistance in putting the bag in the bin. 


Bring a bottle of ibuprofen (Advil) or another over-the-counter pain medication in case your pain becomes agonizing. If you suffer from back pain, it can also be a good idea to take medication before boarding the plane to stay ahead of the pain.

Using a Lumbar Support Pillow

Utilizing a lumbar support pillow might be the best trick to avoid back pain during a long flight. Lumbar support pillows are specially designed to support your lower back, improve posture, and relieve pain caused by sitting in chairs for long periods. The pillow rests at the base of the spine between your lower back and your seat, providing constant support to your lower back. This support will help relieve pressure, improve posture, and relax muscles. The Wonder-Roll Inflatable Lumbar Support Pillow is a light and portable lumbar support pillow that inflates easily and is ready for use in seconds. Then, when you are done using it, easily release the air and roll it back up until it is time for use again. Get your Wonder-Roll Inflatable Lumbar Support Pillow here on now.