Tips for Flying with Less Tension/Pain in your Back & Hips
As the world opens up again and more of us are getting back to our jet setting ways, our bodies are having something to say about it. Hip flexors, SI (sacroiliac) joints, lower backs and knees are having some complaints. Here are a few of my go to tips to help keep your body happier on your flight.
Feet elevated: Have a bag you can put your feet on top of once in flight. You should feel that this takes pressure off of your lower back and the front if your hip flexors by naturally tipping your "bowl" pelvis into neutral. Try to let your inner groin muscles relax and not squeeze closely
Tennis ball and/or an acupressure ball: Your flight BFF. Start learning where it feels good to release which flying like your:
QL (quadratus lumbrum)
glute med and
lower (distal) part of your lateral biceps femoris known as the short head (you may need a book under this one).You’ll find that the acupressure ball may be best as chairs can be a little soft making the tennis ball sink in too deep to find the desired amount of pressure.
Have a teddy, scarf or sweater you can use to roll up and provide some lumbar support
Butt squeezes: As you get up during your flight or at the end, wake up your glutes by standing and squeezing your butt muscles on for a few seconds and then relax them for a few reps. It's a little silly, but it's a good idea to turn on your glutes if you've been sitting for a while so you can keep your glutes doing their job and release the tension out of your lower back
Try to get up on longer flights to stretch out your legs and get some motion in. Don’t forget to do your butt squeezes!
Happy flying + safe travels 🤙🏾
