Long Flight Fatigue? Try These Expert Tips for Your Next Trip
Learn three proven ways to prevent common travel aches and arrive feeling better after your next mainland flight
Living in Hawaii means long flights are often unavoidable. Whether heading to the mainland for business or visiting family across the Pacific, those extended hours in the air can take their toll on your body.
At Island Family Chiropractic, we regularly help patients recover from post-flight discomfort. Here are three common issues our patients face after long flights and proven ways to address them.
Preventing Lower Back Pain and Stiffness
After sitting for 5+ hours on a flight from Honolulu to the West Coast—or even longer to the East Coast—many travelers experience significant lower back pain. This discomfort occurs because airplane seats rarely provide adequate lumbar support, and prolonged sitting compresses your spinal discs.
What you can do
- Bring a small, rolled-up towel or travel pillow to place behind your lower back
- Stand up and walk the aisle every 1-2 hours when the seatbelt sign is off
- Try gentle seated stretches—rotate your torso left and right while keeping your hips straight
- Once you arrive, take a short walk to reactivate your muscles before settling into your hotel or other accommodations.
Managing Neck and Shoulder Tension
Those tiny airplane pillows aren't doing your neck any favors. Many passengers arrive with sore necks and tight shoulders after trying to sleep in awkward positions during transpacific flights.
What you can do
- Pack an ergonomic travel pillow that supports your neck's natural curve
- Avoid looking down at phones or tablets for extended periods
- Do gentle neck rolls and shoulder shrugs every hour
- Stay hydrated throughout the flight to keep your muscles and joints well-nourished
Minimizing Leg Swelling and Circulation Issues
The combination of pressure changes and limited movement during long flights can cause fluid to pool in your legs and feet. This is especially common on long routes from Hawaii to Asia or the East Coast.
What you can do
- Wear compression socks during your flight
- Flex and point your feet regularly while seated
- Choose an aisle seat when possible to make movement easier
- Avoid crossing your legs, which restricts blood flow
- Pack slip-on shoes a half-size larger to accommodate potential swelling
Prevention is Key
Remember that prevention starts before you board your flight. The day before traveling, consider getting a chiropractic adjustment to ensure your spine is properly aligned. This can help your body better handle the stress of long-distance travel.
If you're experiencing persistent discomfort after your flight, our team at Island Family Chiropractic is here to help. With convenient locations around Honolulu, we understand the unique challenges that come with island living and long-distance travel.
Want more travel wellness tips or need help recovering from your latest flight? Schedule a visit with our experienced team. We help countless military families, business travelers, and local residents stay comfortable during their necessary long-distance travels.
Remember to always consult with your healthcare provider before implementing new health strategies, especially if you have existing medical conditions.