Ten Tips for Taking Care of Your Body While Flying to the Other End of the World

By Karen Gershowitz

According to the monitor at my seat, we’ve been in the air for eleven hours and seventeen minutes and have two hours and thirty-two minutes before we reach Sydney.  We’ve flown 6148 miles from Los Angeles with 1342 miles to go. That was preceded by a six-and-a-half-hour flight from New York to Los Angeles. I’ve watched two movies, read a book and several magazines, played cards, ate lunch, dinner and napped.  Despite several trips to the bathroom, and periodically getting up and stretching, I feel like a prisoner in my seat.  What’s worse is that tomorrow morning, I will need to get onto another flight, from Sydney to Auckland.

Those notes from one of my trips to “down under” pretty much capture the stress of long-distance flights. Over the past five decades, I’ve made eight trips to Australia, over fifteen to Asia, as well as multiple flights to South America, Africa and the Middle East. I’ve flown in coach, business class, even first class. No matter which cabin I’m in, it’s an awful experience.

The day after one of those flights, I am groggy. My head feels as though it is stuffed with cotton and my body aches. I lose words, even whole thoughts. I get lost, even in places I know well. And as far as driving, the morning after a return trip from Australia, I backed my car into another and did extensive and costly damage to both.

You’d think with all of those aches, pains, boredom, and lack of clarity, I’d dread travel to distant places. None of that has ever deterred me.  The promise of a new destination, sights, people and food magically and almost immediately erases the negatives.

Then my back became a serious, chronic problem.  How could I possibly endure an endless flight? It’s a question that many people who love to travel but have mobility issues ask themselves. In fact, it’s one of the most frequently asked questions whenever I give a talk about travel for seniors.

As someone who has persevered through countless journeys with an aching back, there’s always a way. Over the years, I’ve devised a strategy, a concoction of tips and advice, which helps me withstand the challenges of these long flights. This is not just for seniors, but for anyone grappling with mobility issues who dreams of touching down in far-off lands.

1. Contact the Airline: One of the paramount things I’ve learned is to always plan ahead. Before your trip, call the airline and inform them of your condition. Most airlines are equipped and willing to provide help—from early boarding to arranging special seating or even ensuring there’s a wheelchair or cart available for getting to the gate and when you arrive. They can also help with luggage, so you’re not exerting undue strain on your back. I have friends who’ve said to me, “I can do it myself; I don’t want to be an old person who needs help.” The airlines, and other passengers, are happy to help.  Why waste your energy and risk further injury and pain when you don’t need to?
2. Get the Right Seat: An aisle seat is a boon. It allows for easier access to move in and out. If possible, try securing an exit row seat for extra legroom, or even bulkhead seats. Remember, being stuck in one position for too long can exacerbate any pre-existing conditions.
3. Use Cushions and Support: Bring along a lumbar support pillow. This simple item can make a significant difference by ensuring your back is in a comfortable and ergonomically correct position. Inflatable options are compact and can be adjusted based on your comfort needs. You can also use a rolled-up jacket or sweater if you don’t want to carry anything extra. In winter, my down jacket has been a lifesaver.
4. Stay Hydrated: Most travelers overlook the importance of staying hydrated. Airplane cabins have low humidity, which can lead to dehydration. Drink plenty of water and, as much as you may want to, avoid excessive caffeine or alcohol.
5. Keep Moving: No, you don’t have to be a gymnast in the aisle, but small movements can help a lot. Rotate your ankles, flex and point your toes, roll your shoulders, and stretch your arms. These simple exercises can improve circulation. Don’t forget to get up at least once every hour if you can. Beyond comfort, these steps can limit the serious risk of blood clots. It’s also a good idea to wear compression socks or stockings to promote blood flow.
6. Dress Comfortably: Always opt for loose, comfortable clothing. You don’t want tight clothing restricting your movement or causing further discomfort.  Layers are your best friend. Temperatures can vary greatly on a flight, and layers allow you to adjust as needed. I bring along a pashmina on every flight. It is lightweight, keeps me warm, and is an attractive accessory when I arrive at my destination.
7. Rest and Reset: Use the time on the flight to reset your body clock. If you’re traveling across time zones, try to sleep according to the local time of your destination. As soon as the flight is airborne, I reset my watch to the time at my destination. Eye masks, earplugs, and noise-canceling headphones can also help. If sleep evades you, remember to rest your eyes and mind, perhaps with calming music or an audiobook.
8. Pain Management: Always keep essential pain relief medications (as well as all other medications) in your hand luggage. Take them as you would normally use them, using the time at your destination.
9. After the Flight: Once you reach your destination, take it easy. If possible, avoid heavy activities immediately after. As soon as I check into my lodgings, I do a series of stretches to ease my back. Then I take a walk to stretch my muscles and get my circulation going. I also check to see if there is somewhere I can get a massage or if there is a whirlpool in the hotel.  Both of those help me to recuperate quickly.
10. Seek Expert Advice: Before traveling, it’s wise to consult with your physician or physical therapist. They can provide personalized advice, exercises, and perhaps even recommend supportive devices.

Over the years, I’ve encountered numerous hurdles, from excruciating back pain to jet lag that seem to linger endlessly. But with every hurdle, I’ve also found a solution, a trick to get by. Travel is a rich tapestry of experiences, and mobility issues shouldn’t rob anyone of that. After all, with every landing, there’s the thrill of a new adventure, a tale waiting to unfold. Make those plans, book that ticket and pack your bags. With a bit of planning and attention to caring for yourself, mobility issues become background noise.

ABOUT THE AUTHOR

Karen Gershowitz has been traveling solo since age seventeen, when she flew to Europe and didn’t return to the US for three years. In her career as a marketing strategist and researcher she traveled the world conducting thousands of meetings, focus groups and interviews. When traveling for pleasure, those same skills helped her to draw out people’s stories. She learned about their lives, as well as local customs and fashions and what makes them laugh. Her first book of travel stories, Travel Mania, explores the confluence of travel and life events and how travel has changed her beliefs and life direction. Wanderlust continues those stories, addressing issues readers have asked to hear more about—memorable food, people, and places she experienced in her travels. She hopes these stories tickle the travel bug in readers and set them off on their own adventures. Karen lives in New York City.