Long-haul flights, whether for business or leisure, can place a significant strain on the body. Sitting for extended periods in tight spaces, with little room to move and poor posture, can result in many issues ranging from back pain to swelling in the legs. Add in the effects of jetlag once you reach your destination, and the effects of travel can linger long after the plane has landed. By using a combination of physiotherapy techniques to relieve tension, improve circulation and enhance mobility, physiotherapy can help travellers recover more quickly and effectively. This approach is particularly beneficial in reducing the risk of common post-flight issues like deep vein thrombosis (DVT), muscle stiffness and fatigue, so you can go sight-seeing or to that business meeting without worry.

There’s no debate that economy airline seats don’t offer a lot of room when travelling up to 24 hours to reach the other side of the world. Even short trips are enough to make you feel cramped. Combine prolonged sitting and little-to-no movement with the changes in pressure and circulation that come with long flights, and it’s normal to experience a number of post-flight issues.

1. Musculoskeletal Pain: This is one of the most common complaints, especially felt in the back, neck and shoulders. The lack of lumbar support and hours of sitting causes the muscles and ligaments in the spine and surrounding areas to become stiff, leading to discomfort or even pain.
2. Deep Vein Thrombosis (DVT): Deep vein thrombosis (DVT) is a potentially serious (and sometimes fatal) condition. DVT occurs when a blood clot forms in a deep vein, usually in the legs, due to reduced blood circulation from prolonged sitting.
3. Swelling (Edema): Swelling in the legs and feet is another common issue, which happens when fluid builds in the lower limbs due to prolonged sitting and poor circulation.
4. Fatigue and Dehydration: Who actually gets a good night’s sleep on a plane? The combination of disrupted sleep, long travel hours, and jet lag can leave travellers feeling drained and exhausted. This is combined with dehydration that often comes with flying due to low humidity levels in the cabin. Dehydration can lead to muscle cramping, headaches and general feelings of sluggishness, making post-flight recovery that much harder.
5. Postural Issues: The cramped seating and lack of space in economy class often result in poor posture during long-haul flights. Whether it’s slumping in the seat or leaning forward to view entertainment or read, passengers are often forced into positions that misalign the spine and stress the neck and shoulders.

With so many different issues that can stem from being in a tight space for long hours, it’s no wonder we walk off a plane feeling sluggish and sore. Not an ideal start or end to any holiday or business travel. This is where physiotherapy can hep, offering techniques and exercises that will speed along your recovery and have you feeling as good as new in no time.

Here are some of the most commonly used methods for post-flight recovery:

• Manual Therapy: From massage therapy to release tight muscles to joint mobilisation to restore normal movement in the joints, or even trigger point therapy to target specific areas where the muscles have tightened, manual therapy is a great way to recover quickly.
• Stretching Exercises: Prolonged sitting during a flight can lead to tight muscles, particularly in the hip flexors, hamstrings, back and shoulders. Physiotherapists use hip flexor stretching to help with tightness, neck and shoulder stretches to release tension and restore alignment, or spinal stretches to improve flexibility and reduce discomfort.
• Strengthening Exercises: After a long flight, strengthening exercises can be crucial for improving posture, supporting the spine and reducing the risk of injury. Physiotherapists often recommend exercises that target the core, back and shoulders to promote better alignment and prevent discomfort.
• Postural Correction Exercises: After sitting for hours in cramped airplane seats, passengers often experience postural misalignments. Physiotherapists can help travellers become more aware of their posture by guiding them through exercises that encourage proper alignment, such as wall angels or chin tucks. They can also train patients on how to maintain good posture in the air.
• Compression and Circulation: To improve circulation and prevent conditions like swelling and DVT, physiotherapists may recommend the use of compression garments or circulation-boosting techniques.

Here are some other in-flight tips to help:
https://www.youtube.com/watch?v=fPsJVNEHDU8

While inflight and post-flight recovery through physiotherapy is important, there are also preventative measures that can be taken beforehand to minimise the risk of pain or discomfort.

Physiotherapists can develop personalised exercise plans to prepare the body, focusing on strengthening muscles that support good posture, improving flexibility, and enhancing circulation. Physiotherapists can also provide ergonomic advice to help travellers maintain proper posture while seated, reducing the risk of pain and discomfort. From choosing the right seat that offers more movement to adjusting the seat for proper support, keeping feet flat on the floor and avoiding slouching, every little bit helps.

A key aspect of preventing discomfort during long-haul flights is remembering to move and stretch. Physiotherapists educate travellers on simple stretches and movement routines that can be performed in their seat or during short walks around the cabin. This may involve neck rolls, shoulder shrugs, and seated spinal twists to keep muscles relaxed and prevent stiffness.

Long-haul flights can take a serious toll on the body, from muscle stiffness and swelling to poor posture and fatigue. Fortunately, physiotherapy offers effective solutions to support your recovery and prevent future discomfort. By addressing issues like muscle tightness, circulation, and posture, physiotherapists can help you recover quickly, reduce the risk of complications like DVT, and get back to feeling your best.