Flying can feel fabulous until your spine starts screaming halfway through the journey. Whether you’re hopping a quick domestic flight or jetting off on a transatlantic gaycation, sitting in a cramped airline seat for hours is no friend to your back. Add in lifting luggage, stressful dashes through airports, and the anxiety of delayed flights, and it’s a recipe for discomfort. But that doesn’t mean you have to suffer.

Airline travel tips to reduce back pain aren’t just for those recovering from an injury or with chronic pain—they’re for anyone who wants to arrive at their destination feeling good, ready to slay their vacation, work trip, or family reunion. From smart pre-flight planning to in-flight hacks, there are easy steps you can take before and during your flight to keep your spine supported and your mood elevated. You don’t have to be a yoga master or travel doctor to feel the difference.

If you’re tired of stepping off the plane feeling like you aged 10 years in the sky, keep reading. These practical, no-nonsense tips are easy to follow and can seriously change how you experience flying. Your body—and your travel plans—will thank you.

1. Choose the Right Seat in Advance

The seat you choose can make or break your comfort level. Aisle seats allow you to stretch out and move more freely, which is critical for keeping your spine happy. Don’t leave this to chance at check-in—book the exact seat you want ahead of time. If you’re tall or need extra legroom, opt for an exit row or premium economy if it’s in your budget. Avoid window seats unless you absolutely love them—leaning to one side for hours can throw your back out of whack.

Window seats might be ideal for sleeping or views, but if you’re prone to leaning, it puts uneven pressure on your lower back. Aisle seats allow you to shift and get up as needed without disturbing others. If you know you’ll be flying for more than two hours, picking the right spot can prevent discomfort from creeping in.

2. Pack Smart and Light

Packing like a minimalist might feel like a challenge, but your back will thank you. Heavy bags and overloaded carry-ons are brutal when you’re maneuvering through airports, lifting luggage into overhead bins, or standing in long lines. Try to limit your packing to essentials and use a suitcase with smooth-rolling wheels and a sturdy handle.

When lifting any bag, always bend your knees and keep the weight close to your body. Avoid twisting your spine while lifting. If you’re carrying a backpack, use both straps—not just one—so the weight is evenly distributed. And if you’re bringing that extra outfit “just in case,” ask yourself if it’s really worth the strain on your back.

3. Dress for Comfort and Flexibility

Wearing tight jeans or rigid belts on a flight is a fast-track to discomfort. Go for clothes that stretch, breathe, and allow movement. Think joggers, leggings, roomy tees, and supportive footwear. Skip the judgment—those “fashion police” at the airport aren’t paying your chiropractor bills.

Comfortable clothing also makes it easier to shift positions during the flight and reduces pressure points around your hips and spine. Layers are also a smart choice—airplane cabins can go from freezing to stuffy fast. A hoodie, scarf, or light sweater can double as a lumbar pillow if needed.

4. Give Yourself Extra Time at the Airport

Rushing to your gate with your shoulders tensed and your mind racing is the last thing your back needs. Plan to arrive at the airport early, giving yourself time to check in, get through security, and find your gate without panic. Stress leads to muscle tension, especially in your neck, shoulders, and lower back.

Use that extra time to breathe, stretch, hydrate, and mentally prepare for your flight. A relaxed traveler is a more flexible traveler—both mentally and physically. Plus, avoiding the mad dash reduces your risk of tripping, falling, or straining something last minute.

5. Stretch Before You Board

One of the easiest and most effective airline travel tips to reduce back pain is stretching. Simple movements like gentle spinal twists, forward folds, or hamstring stretches can warm up your muscles and release tension. You don’t need to bust out a yoga mat in the terminal—just take five minutes to move with intention.

If you’re shy about stretching in public, find an empty corner or even use the bathroom stall. Focus on loosening your hips, hamstrings, and lower back. Keeping those muscles loose before the flight starts can prevent the stiffness that sets in once you’re seated.

6. Sip a Soothing Tea to Decompress

If you get pre-flight anxiety or tend to tense up while traveling, a warm herbal tea can do wonders. Chamomile, ginger, or peppermint teas help calm your nerves and settle your stomach, making your body more relaxed and less likely to clench up in-flight.

Visit a café or grab a tea bag before boarding and ask for hot water. Hold the cup, breathe in the aroma, and take slow sips. This small ritual gives your body and mind a few peaceful moments, easing tension before takeoff. A calm nervous system equals a more relaxed spine.

7. Stay Hydrated Throughout the Flight

Airplane cabins are notoriously dry, and dehydration can lead to tight, sore muscles. Bring a reusable water bottle and fill it up once you’re through security. Avoid alcohol and caffeine before and during the flight, as both can increase dehydration.

Drinking water also gives you a reason to get up and use the restroom, keeping you from sitting too long. Even standing briefly or walking down the aisle helps circulation and reduces lower back compression. Aim to take a few sips of water every 30 minutes during your flight to keep your system lubricated and comfortable.

8. Use a Pillow for Support

Those wafer-thin airline seatbacks were not designed with spinal health in mind. A travel pillow behind your lower back can provide crucial lumbar support. Memory foam or inflatable pillows are perfect—they’re light, compact, and mold to your shape.

Neck pillows aren’t just for naps—they can help maintain proper spine alignment while you rest. If you’re flying long-haul, consider bringing both. Some travelers even use their hoodie, sweater, or blanket to create makeshift lumbar padding if they didn’t bring a pillow. Don’t rely on what the airline gives you—come prepared.

9. Bring Pain Relief if You Need It

Don’t try to be a hero. If you’ve had back pain in the past or are recovering from an injury, bring your preferred over-the-counter pain reliever. Ibuprofen or naproxen sodium can help reduce inflammation during the flight. Some travelers opt for a mild muscle relaxant (with their doctor’s approval) for extra relief.

Other helpful items include muscle patches, topical creams like menthol rubs, or small heating pads that are TSA-approved. Just make sure you’ve packed your medications in your carry-on—not checked luggage—so you can access them when you need them most.

10. Bring Your Comfort Accessories

Whether it’s a soft blanket, a pair of fuzzy socks, noise-canceling headphones, or a hot/cold gel pack, comfort items can help make your journey more pleasant. Don’t be shy about using what you need to stay relaxed and rested. If your body likes heat, bring a microwavable pad you can warm up before boarding. If cold helps you manage inflammation, toss in a small cold pack.

Comfort is not a luxury—it’s a necessity when dealing with back pain in the air. Don’t skip out on sleep aids either. Melatonin, earplugs, or an eye mask can help you drift off and stay asleep, giving your spine time to reset mid-air.

11. Take Breaks to Move and Stretch Mid-Flight

Once you’re in the air, staying still too long is a one-way ticket to pain. Even short flights require movement. Set a timer if you must, and get up at least once every 60 to 90 minutes. Stretch near the galley (without annoying the crew), do ankle rolls, or simply stand and shift your weight side to side.

This gentle motion keeps your blood flowing, helps avoid swelling, and stops muscles from locking up. Movement doesn’t have to be dramatic—it just has to be intentional. If you can’t get up, roll your shoulders, twist gently at the waist, or reach your arms overhead while seated.

12. Prioritize Your Post-Flight Recovery

Once you’ve landed, don’t go straight from plane to party. Give your back a little love. Stretch again after you deplane, rehydrate, and take it easy for at least an hour before you start any strenuous activity. A warm bath, massage, or even a foam roller session can help you reset after a long flight.

Even better, book a spa treatment or hotel room with a tub or sauna at your destination. Taking that extra time to decompress not only eases any pain but also lets you show up fully energized for whatever adventures await you.

Travel Smarter, Not Harder

Your back shouldn’t have to suffer just because you’re heading off on a fabulous trip. With these airline travel tips to reduce back pain, you can protect your spine, enjoy your journey, and show up at your destination ready to slay. Got a favorite in-flight back pain remedy? Share it in the comments below—we love hearing your travel hacks and hacks for staying pain-free in the skies!