Flying This Summer? Protect Your Neck, Back and Circulation

Whether you’re jetting off for a beach break or heading abroad for work, flying can be surprisingly tough on your body. Long hours in cramped seats, reduced movement, and cabin pressure changes can all lead to stiffness, discomfort, and even more serious issues like poor circulation.

At Wellbeing Clinics, we often see patients returning from holiday with travel-related aches and pains — especially in the neck, lower back, and legs. The good news? With a few simple strategies (and the right support if needed), you can keep your body feeling great from take-off to touchdown.

Why Flying Can Affect Your Body

Poor Posture in Tight Spaces

Airplane seats aren’t known for their ergonomic design. Sitting for hours with limited legroom puts pressure on the lower back, hips, and neck — particularly if you’re using screens or trying to sleep in awkward positions.

Circulation Slowdown

Sitting still for long periods slows blood flow, which can lead to swelling in the ankles and feet, or even increase the risk of blood clots, especially during long-haul flights.

Dehydration

Cabin air is very dry, which can lead to dehydration and increase muscle cramping or joint stiffness.

Reduced Movement = Increased Stiffness

Lack of movement during a flight can cause the body to seize up — especially if you already suffer from joint pain, arthritis, or previous injuries.

Before You Fly: How to Prepare Your Body

Book a Pre-Flight Physio Check

If you’re recovering from an injury, living with back or neck pain, or just want to move more comfortably during your travels, a physiotherapy session can help loosen stiff areas, activate key muscles, and prepare your body for the journey.

Stretch It Out

Focus on gentle stretches for your hips, hamstrings, and spine. Your physiotherapist can show you a personalised routine that’s quick and easy to do pre-flight.

Pack Support Tools

A neck pillow, lumbar roll, or even a small foam roller in your suitcase can make a big difference to your comfort in the air and at your destination.

During the Flight: Top Tips for Comfort

Move every hour: Get up, walk the aisle, and stretch if possible. Even seated ankle pumps and shoulder rolls help.
Use lumbar support: A rolled-up jumper behind your lower back can reduce strain.
Stay hydrated: Aim to drink water regularly and limit alcohol and caffeine.
Avoid crossing your legs: It can restrict circulation and twist your spine out of alignment.
Stretch mid-flight: Gentle seated twists, foot flexes, and shoulder shrugs go a long way.

After You Land: Recovery Tips

Do a short walk or mobility routine as soon as possible
Book in for post-travel physiotherapy if you’re stiff or sore
Use heat (like a warm bath or hot water bottle) to ease tight muscles
Hydrate and rest to help your body bounce back

How Wellbeing Clinics Can Help

If you’re heading away or just got back and feel out of alignment, sore, or swollen, we’re here to help. Our experienced team offers:

Pre-travel mobility and posture assessments
Hands-on therapy to ease post-flight tension
Circulation-boosting treatments like massage, cupping, and acupuncture
Expert advice on travel-friendly exercises and support tools

We have fully equipped clinics in Battersea, Crouch Hill, Kentish Town and Wandsworth, with early morning and evening appointments available — perfect for fitting in around your flight schedule.

Wherever You’re Headed, Travel Well

Flying doesn’t have to leave your body feeling worse for wear. With the right preparation and support, you can step off the plane feeling ready to enjoy your holiday — or get straight back to work pain-free.

Need advice or support before or after your flight? Get in touch — we’re here to help.