1. Drink lots of water before and during your flight and consider adding an electrolyte tablet. You will feel less jetlagged and less dehydrated post flight. Water keeps your joints and discs hydrated which in turn reduces stiffness and decompression of your spine and it makes you need to go to the toilet which is great as it keeps you moving!
2. Every hour, get up and walk for five minutes around the cabin, it increases circulation and helps prevent Deep Vein Thrombosis, and reduces stiffness in the joints and tightness in your muscles. Use compression socks also, it helps with venous return from your legs which helps your heart and cardiovascular system and reduces DVT risk and calf tightness. Again good for the Low Back.
3 Carry a good travel pillow, preferably not a blow up one, so your neck is as supported as possible. Also carry warm socks so that you don’t get cold feet and tense up. An additional pillow to place under your feet or at the small of your back is also very useful which you will normally get on the plane.
4 Complete some easy stretches for your neck every other hour. Hold the stretches for 30 seconds and repeat 1 to 3 times. This can be as simple as reaching for the ceiling with both hands clasped together, rolling your shoulders, stretching your neck from side to side. Same for low back but do at the back of the plane like stretching the calf, hamstring, and bending the back into all different planes of movement.
5 Research prior to your flight where the best seats are on the plane. There are numerous websites that offer this like seatguru.com or traveller.com.au This will enable you to get more legroom, better seat recline, and an aisle seat which we strongly recommend. You can stretch better!
6 Heat and Ice Packs. It is possible to purchase heat and ice packs that can be activated without the use of a microwave. Consider purchasing a small quantity of these to provide symptomatic relief of any back or neck pain.
7 Medication. Speak to your pharmacist or GP regarding appropriate medication that might assist you if your back becomes irritated during the flight.
8 Fly on a newer plane. The A380, A350 and 787 Dreamliner all use lower cabin pressure which means you arrive with less jetlag, and will also have less dehydration, see point 1!
This looks just great!