How Hong Kong travelers can prevent flight-related back pain

Traditionally, the summer months are the busiest for travel in Hong Kong.

On average, over 5 million travellers pass through Hong Kong Airport every year in July and August for business, tourism, and studies, among other reasons.

Many of these travellers, especially those on long haul flights, will end up some sort of back pain. Sitting in one position for long periods of time can be harmful anywhere, and airplane seats are no exception.

Causes of pain
Airplane seats are notorious for being uncomfortable and not built to be particularly ergonomic. Airplane seats are built to accommodate people of all shapes and sizes, ranging from small children to large adults.

As a result, these seats may not fit many individuals particularly well. There is often minimal or zero lumbar support, and only cursory support for the neck and head.

Because of this, travellers on long flights can suffer from a variety of back pain. The lower back is especially susceptible due to being in a seated position for an extended period of time. Having the trunk in constant flexion puts a large amount of stress on the discs of the lower back.

Furthermore, being seated for too long can inhibit the muscles of the hip and other supporting muscles of the back, leading to more chronic issues. Other complications that can arise include sore neck and shoulders from insufficient neck support.

Before your flight
As with most chronic injuries, the key to dealing with back pain is prevention. A lot of back pain occurs when the supporting muscles of the core and hip are too weak. A weak-supporting structure can put the spine at risk for degeneration and other chronic injuries.

If one is known to be susceptible to back pain after long flights, it would be advantageous to build up a strong core a few weeks prior to the flight. Activities such as pilates, yoga, and stability ball exercises can help strengthen the muscles of the core.

During your flight
During the flight, an easy solution to reduce hip and back pain is to simply get up and walk up and down the aisle every two hours. This allows the spine to regain its natural alignment, if only for a short while.

Also, one can change the arrangement of the seat to lessen the pressure on the spine. A small pillow behind the lower back can add support to the lumbar spine and let it relax in a more natural alignment. Keeping the seat reclined can also reduce much of the pressure.

For the neck, a cervical pillow or rolled up towel behind the neck can stabilize the head to prevent the neck and shoulders from being strained too much.

After your flight
After a long flight, it is important to stretch out the hip flexors, which have been in a shortened position for much of the flight. If pain persists after a few days, seeking treatment from professionals such as physiotherapists, massage therapists, or chiropractors can help reduce pain and identify areas of weakness.