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

  1. Sit with your feet flat on the floor and your hands in your lap.
  2. Lift the right leg off of the floor until you feel the muscles in your back pull slightly.
  3. Lower the right leg and repeat with the left leg.
  4. Lower the left leg, rest for a few seconds then repeat.

Stretching the Middle and Lower Back Muscles

  1. Sit with your feet flat on the floor.
  2. Place your hands palms up under your thighs.
  3. Pull up on your thighs while rolling forward at your waist.
  4. Hold this position until you feel a slight pull in your back muscles.
  5. Relax the position for a few seconds then repeat.

Stretching Upper Back and Neck Muscles

  1. Sit with your feet flat on the floor and your hands palms down on top of your thighs.
  2. Roll your shoulders forward and touch your chin to your chest.
  3. Hold until you feel the muscles in your upper back pull slightly.
  4. Roll your shoulders back and arch your back slightly.
  5. Hold for a few seconds, relax then repeat.

Stretching Neck Muscles

  1. Sit with your feet flat on the floor.
  2. Place your left arm behind your back with your palm facing out.
  3. Turn your head to the right and touch your chin to your right shoulder.
  4. Hold for a few seconds, then relax.
  5. Place your right arm behind your back with your palm facing out.
  6. Turn your head to the left and touch your chin to your left shoulder.
  7. 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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