If sitting causes pain, take movement and stretch breaks
An hour or so after every car or plane ride, the side of my back starts to hurt, and that’s partly because bodies aren’t meant to stand still. “Movement is essential to keep blood flowing to your muscles and joints to prevent stiffness and pain,” explains Ms. Louw. Ideally, you’ll want to get up and walk around at least once an hour if you feel pain, Dr. Kennedy. If you’re having trouble remembering this, set a timer or drink plenty of water so you have to go to the bathroom regularly, he suggested. (Dr. Venesy said she prefers aisle seats so she can get up regularly.)
As for how to sit, Ms. Louw said sitting up straight, or with a slight recline, is generally the best position for the spine. dr. Venesy added that rolling up a sweatshirt or fleece and resting it behind your lower back can also provide pain-relieving lumbar support.
Stretching can also be helpful. A good stretch to do while sitting is a spinal twist, where you put both hands on one leg and gently rotate your torso in the same direction, then repeat on the other side, said Dr. Venice. A good seated stretch for the low back and hips is a figure-four stretch where you rest your right heel on your left knee and lean forward, and vice versa, she added. dr. Kennedy said it might feel good to get up and do a slight back bend as well. (If you’re in pain from standing for a long time, the opposite can help relieve your pain — leaning in a forward fold, he said.)
If you’re experiencing leg cramps while sitting, try pumping your ankles — pointing alternately and then bending your feet — with your knees bent and extended, Ms. Louw suggested.
Prevent neck pain by reading or watching tablets at eye level and using a neck pillow
If you’re anything like me, you look down a lot during flights or as a car passenger — on your phone, a tablet, or a book. But this position can cause neck pain, said Dr. Kennedy. It’s much better to bring things closer to eye level. Some planes now have devices that let you hang your phone or tablet on the back of the seat in front of you, he said, and you can also buy accessories that do this for you (or even make one out of a sick bag).
If you’re thinking of dozing off on a plane or car, you may also want to invest in a neck pillow. dr. Kennedy prefers designs that are thinner in the back than on the sides because they don’t bend the head too much forward when leaning against the seat.