Your vacation starts out with several hours on an airplane. Unfortunately, you've been fighting a nagging back pain for several months and the thought of being cramped up in a small airplane seat doesn't thrill you. You can prevent the flight from aggravating your back pain by keeping your muscles from tensing up. Here are a number of exercises that you can do on the flight to give you some back pain relief.
Exercising on a Flight
- When possible, walk up and down the aisle of the airplane a couple of times before doing these exercises to warm up the back muscles and improve your circulation.
- Repeat each movement only until you feel a slight pull in the back muscles and before they become painful.
- Do each exercise while in your seat with your seat belt on or off.
- Perform each exercise smoothly without jarring the muscles in your back.
Stretching the Lower Back Muscles
- Sit with your feet flat on the floor and your hands in your lap.
- Lift the right leg off of the floor until you feel the muscles in your back pull slightly.
- Lower the right leg and repeat with the left leg.
- Lower the left leg, rest for a few seconds then repeat.
Stretching the Middle and Lower Back Muscles
- Sit with your feet flat on the floor.
- Place your hands palms up under your thighs.
- Pull up on your thighs while rolling forward at your waist.
- Hold this position until you feel a slight pull in your back muscles.
- Relax the position for a few seconds then repeat.
Stretching Upper Back and Neck Muscles
- Sit with your feet flat on the floor and your hands palms down on top of your thighs.
- Roll your shoulders forward and touch your chin to your chest.
- Hold until you feel the muscles in your upper back pull slightly.
- Roll your shoulders back and arch your back slightly.
- Hold for a few seconds, relax then repeat.
Stretching Neck Muscles
- Sit with your feet flat on the floor.
- Place your left arm behind your back with your palm facing out.
- Turn your head to the right and touch your chin to your right shoulder.
- Hold for a few seconds, then relax.
- Place your right arm behind your back with your palm facing out.
- Turn your head to the left and touch your chin to your left shoulder.
- Hold this position for a few seconds, relax then repeat.
For more information, contact a professional in your area or visit a website like http://www.wildingchiropractic.com.
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