A holiday is something to look forward to — but if you’re living with joint pain, back problems, or any other musculoskeletal (MSK) condition, the thought of a long flight can feel a little daunting. Hours spent in a cramped seat, reduced movement, and the general stress of travel can all take their toll.
The good news? With a little preparation, you can make your flight significantly more comfortable and arrive at your destination ready to enjoy every moment.
Here are our top tips for getting flight ready.
Plan Ahead: Prepare Your Body Before You Travel
The best time to think about your flight comfort is before you get to the airport. If you have a known MSK problem — whether that’s knee pain, a stiff back, hip discomfort, or nerve-related symptoms — use the weeks leading up to your trip to get on top of it the best you can.
This might mean:
- Seeing a physiotherapist to get your symptoms as well-managed as possible before you travel
- Starting a targeted exercise programme to build strength and reduce stiffness ahead of the journey
- Getting clear advice on what to do if symptoms flare up during or after the flight
- If need be, ensure you have appropriate medication with you to help with pain control.
If you’re concerned about how your condition might be affected by travel, a Discovery Visit at Thorpes Physiotherapy is a great starting point. It’s a relaxed, no-obligation conversation to help you understand your options and travel with more confidence.
Choose Your Seat Wisely
Where you sit on the plane makes a real difference. If possible:
- Book an aisle seat so you can get up and move without disturbing others
- Opt for extra legroom seats — the additional space gives you room to stretch and shift position
- Avoid bulkhead seats if you need to keep a bag at your feet for quick access to medications or a support pillow
Many airlines allow you to select or upgrade your seat during booking or check-in — it can be well worth the small investment for a long-haul flight.
Keep Moving Throughout the Flight
Sitting still for hours on end increases stiffness, reduces circulation, and can worsen pain. Whilst its tempting to watch movie after movie, try to:
- Stand up and walk the aisle every 45–60 minutes where possible
- Do gentle in-seat exercises such as ankle circles, knee lifts, shoulder rolls, and gentle neck stretches
- Avoid crossing your legs for prolonged periods, as this can increase pressure on joints and restrict blood flow
Even small movements make a meaningful difference over the course of a long flight.
Wear Flight Socks and Stay Hydrated
These two simple steps are often overlooked but genuinely important:
- Compression or flight socks help maintain healthy circulation in the lower legs and reduce swelling — particularly useful if you have joint problems or tend to retain fluid
- Drink plenty of water throughout the flight; dehydration contributes to muscle cramps, stiffness, and fatigue
Avoid excess alcohol or caffeine, both of which can dehydrate you further.
Request Airport Assistance if You Need It
Airports are large, busy places — and if your mobility is already limited, walking long distances through terminals can be genuinely exhausting and potentially aggravating. There is absolutely no shame in requesting airport assistance.
Most UK airports and airlines offer wheelchair or buggy assistance free of charge. Simply contact your airline in advance to arrange it. Protecting your energy and your joints before the flight even begins means you arrive in far better shape.
Arrive Ready, Not Depleted
The goal is simple: arrive at your destination feeling as good as possible, so your holiday can begin straight away.
If your MSK symptoms are affecting your confidence about travelling, don’t leave it until the last minute. A little preparation goes a long way.
For more information about how we can help you get flight ready — so the only thing on your mind is the holiday ahead, visit thorpesphysiotherapy.com.
Not sure where to start? A free Discovery Visit is a great first step — no pressure, no commitment, just a proper conversation about what’s going on and what might help.
If you are ready to take action to fix the problem, you can call 01276 37670 to book an appointment (or book online through the button below). If you are not sure whether physiotherapy is right for you, you are welcome to arrange a no-obligation free discovery visit to ask questions and explore your options.
I hope this has been interesting and of value to you.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy