That familiar agony of disembarking a long-haul flight with a stiff, painful back could become a thing of the past, thanks to revolutionary advice from a leading UK physiotherapist. The common instinct to sit perfectly still to avoid injury is, in fact, making the problem much worse.
The Psychological Trap of In-Flight Pain
According to Xander Evitts, a UK-based physiotherapist with over 15 years of experience, one of the biggest mistakes travellers make is purely psychological. He exclusively told the Daily Mail that the fear of causing damage by moving is counterproductive.
"The link between back pain and damage is so far from what we believe," Evitts explains. He observes that stressed passengers often sit rigidly for hours, worried they will injure their backs, but this inactivity itself exacerbates the discomfort. "Pain doesn't mean damage," he asserts, "it just means there's been a little chemical change and the alarm bells have gone off."
Movement is Medicine: Simple In-Flight Solutions
Instead of resisting the urge to move, Evitts urges passengers to listen to their bodies. He argues that there 'is no such thing as good or bad posture' and that 'being still' is the real problem.
He compares the body's need for movement to hunger pangs. If you feel the need to shift after just 15 minutes, don't ignore it. His recommendations are refreshingly simple:
- Walk up and down the aisle.
- Stand on your tiptoes 20-30 times to engage your calf muscles, which act as a "second heart" to aid blood circulation.
- Perform quick, simple, and logical movements to keep the body engaged.
The Surprising Drink That Eases Aches
For post-flight recovery, Evitts recommends a surprising pantry staple: Montmorency cherry juice. He praises its potent anti-inflammatory properties, comparing its effects to ibuprofen.
"Cherry juice is really good before bed. It's one of the most studied natural remedies," he says. The physiotherapist always carries travel pouches of the cherry extract in his carry-on, calling it an affordable, accessible, and "really effective" remedy for muscle soreness. While it won't heal an existing injury, it significantly aids the body's recovery process.
Your 10-Minute Post-Flight Recovery Routine
Evitts advises treating a long flight like a stressful workout. Upon landing, he recommends a gentle 20–30 minute walk, even late at night, followed by his specific routine to "unfold" the body and reassure it that no serious harm has occurred.
Xander Evitt's 10-minute travel routine for back pain:
- Supine Breathing: Lie on your back with knees bent and focus on calming your breath for 2-3 minutes.
- Spinal Movements: Perform Cat Cow, lower trunk rotations, and side bends to lubricate the joints.
- Half Kneeling Hip Flexor Stretch: Kneel on one knee and reach up to stretch the hip and back.
- Neck Mobility: Gently nod, turn, and bend your neck to relieve tension.
- Bonus: Hydrate, take a cherry supplement, and use a lacrosse ball to massage tight spots.
By changing our approach from one of fearful stillness to mindful movement, and by employing these simple strategies, the dreaded post-flight back pain can be effectively managed and even prevented.
