Am mentally preparing for my five hour, then one hour flight in March. Any Fodorites out there with tips on how to relieve and/or prevent back stiffness. Mine is mostly in the morning, but it also sets in after sitting for a long period of time. Since I will be on a plane for five hours, am wondering what kinds of stretches (if any) to do PRIOR to boarding (at 6:55 am) and while I am on board.
I purposely chose the BACK of the plane to make it easier for me to stand and squat and/or move around, as well as hopefully walk up and down the aisles. I haven't flown in so long, I have forgotten what it is like on me physically. Thanks in advance.

I swear by the ThermaCare heat wraps. They make one that goes all the way across the lower back--it's air activated and provides a wonderful heat for 8-10 hours.

It's great as prevention or if your back already hurts.

Thanks Tess. I use one called: Salonspa,
has holes in it, heats up when pain starts, but sometimes that makes it better, sometimes worse, then I am stuck. I call them my "patches". I will take them with me. I wonder if they will pass TSA muster? LOL

Hi Amy, you will have an aisle seat I hope. That makes it so much easy to get out of your seat and stand a bit, but no doubt you have already thought of that. A friend that has a back problem always takes some kind of a small pillow to put behind her lower back. Her experience is that that really helps her. But each person is so different. Have you talked to your doctor? Perhaps there is some kind of a medication you can be given just in case. Best wishes to you.

LoveItaly, thank you so much for your support and feedback. Yes I will bring a pillow with me. I have several, but I plan on getting a new one, with massage feature (batteries). I just have to get one that will fit comfortably in my carry on baggage.

This sounds silly, but I take a tennis ball with me on long flights. I use it to roll over my legs and back to relieve discomfort. It works remarkably well. Travel safely.

cmcfong, nothing is silly if it works. I might just try it. LOL Anything to avoid excruciating pain on a long flight! Thank you.

I tried one of the exercises and my neck is stiff from it. LOL OUCH! LOL

My brother swears by yoga for his back - and he's probably the least yoga-likely person you'd expect to meet. If the trip is in March, you have time to get started with some back strengtening exercises. I ordered Rodney Yee's back yoga dvd per his advice from Amazon.com this morning.

Am on amazon.com for Rodney Yee right now. Thanks!

I have chronic back trouble, result of a dance injury in my 20s, so I know what you're talking about. I routinely get up from my seat as frequently as possible, walk to end of aisle and try to do a few hamstring stretches (the ones where you bend your knee, reach behind you & grab your foot and pullll. Hold on to something if you need to.) Attendants have never given me anything but understanding looks. At the very least, I stand up and do the conscious-good-posture thing for a few minutes, centering, dropping shoulders, etc.

Sitting for long, uninterrupted periods is the worst, imo.

I promise: if I can manage it, you can too!

He swears by the combo of Yee's back dvd and Patricia Walden's pm yoga. I bought the combo (offered at the bottom of the page) this morning. He is trying to stave off another back surgery and his wife has arthritis. Says yoga has helped both immensely.

Sorry, it's quads, not hamstrings. This is a description from a stretching website:
Quadriceps Stretch -- Standing up, hold on to a stationary object. Bend your right knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot at high as comfortable. Repeat with other leg. (To protect your knee... think of pulling the quads back rather than pulling the foot toward your buttocks.)

I will ditto Starrs on yoga. My DH and I started taking classes four days a week and both of us believe it has substantially improved our breathing/aerobic capacity, relaxation skills and increased flexibility. I highly recommend it.

Yes, on yoga -- and pilates! And most important: a lifetime commitment to a stretching routine!

Hey Amy..
I had the last seat on a Qantas flight from Sydney to LAX and I had all kinds of people use my seat and headrest for balancing so I ask that you be respectful of one who is in the last seat..
I couldn't believe that people were getting irate with me when I asked them to please don't use my seat to balance or do leg stretches..
Pilates and Yoga work really well for your 5 hour flight..

Put your hands on your hips, tuck your butt under, and do small knee bends, slowly (mini squats) Someone showed me this for lower back tightness when you aren't in a situation to lie down on the ground, it does work pretty well.

I ilke the Thermacare patches too (like your salonspa), but, I also believe in chemical relief! I take a doctor prescribed pain medication that relieves the pain and helps me relax. I'm not in too bad of shape at the end.

Unfortunately I took a flyer off a horse a few years back, fractured four vertebrae and now have arthritis in my spine, so those long flights are killlers.

I have chronic back problems and say "yes" to yoga and lots of stretching. When we fly to Europe (will be again in April), it's at least a 9 1/2 hr. flight. I get up and stretch as much as possible (hard to do yoga in a plane and am usually too excited to do it before we leave), walk as much as possible, and try to request the bulkhead or at least an aisle seat.

There are some yoga positions and regular stretches you can do while you're waiting to take off--check out some books or classes for this. (One word of caution--do GENTLE stretches and work up to anything complicated.)

Usually sitting is the culprit, so get up and walk around the plane as much as possible.

And yes, there're always meds if you have pain, but the problem with most of them is they make one (me at least) gaugy.

Good luck.

Thanks to everyone for your suggestions. I briefly tried the quadriceps exercise and can't grab my ankle from the back - it's morning and my back is hurting and tight this morning. I can grab the ankle from the front and then pull it back. However, when I let go, my back hurts like heck. I will try to do this every day, up to and including while I am on the flight. Thank you again.