Taking a flight? Here Are My Go-To Tips to Stay Comfy and Pain-Free on Long Flights ✈️

I’m heading to Colorado soon for a family wedding (can’t wait for the mountain views and dancing!), and it got me thinking—long flights can be rough on the body, especially as we get older. Between swelling in the feet, stiff backs, and those tiny seats, it can feel like you’re folding yourself into a suitcase for a few hours.

So here are some tried-and-true tips I always follow to keep my body feeling good in the air—and ready to party when I land!

✨ 1. Move Every Hour (Even Just a Little!)

Even on shorter flights, it’s a good idea to stand up and walk the aisle every hour or so. This keeps blood flowing and helps prevent swelling and stiffness—especially in the legs. If getting up isn’t easy, do some gentle ankle circles, calf pumps, and seated marches right in your seat.

Pro Tip: Set a phone alarm every hour as a gentle reminder to move.

💧 2. Hydrate, Hydrate, Hydrate

Airplane cabins are incredibly dry, which can lead to dehydration and worsen swelling. I always bring a refillable water bottle and ask the flight attendants to fill it up after security. Avoid too much caffeine or alcohol—both dehydrate you further.

Helpful Tip: Add a slice of lemon or an electrolyte tab to your water for a little boost.

🧦 3. Compression Socks Are a Game-Changer

I swear by these. Compression socks gently squeeze your lower legs to help keep blood circulating and reduce swelling. They’re especially great if you’ve got a history of varicose veins or leg fatigue.

Bonus: They come in fun colors and patterns now—travel doesn’t have to be boring!

🧘 4. Support That Back

Most airplane seats aren’t made for real people. I roll up a sweater or bring a small lumbar pillow to place behind my lower back. Sitting upright with support helps reduce back pain, especially during longer flights.

Stretch Break Idea: While seated, slowly twist side to side, and gently roll your shoulders and neck to stay loose.

🍎 5. Pack Light Snacks and Skip the Salty Stuff

High-sodium foods (like pretzels and chips) can cause more bloating and water retention. Instead, I bring a baggie of almonds, a granola bar, and a piece of fruit. It keeps me feeling good and gives me energy when I land.

🎧 6. Don’t Forget the Comfort Essentials

Here’s what I always pack in my carry-on:

• Neck pillow

• Eye mask

• Moisturizer or facial mist

• Hand sanitizer

• Lip balm

• A light scarf or wrap (planes get chilly!)

• Noise-canceling headphones (for sanity)

🌄 Looking Forward to the Mountains

As much as I love the destination, getting there should feel good too. These little habits can go a long way in helping you arrive refreshed and ready for whatever’s ahead—whether it’s hiking, dancing at a wedding, or just soaking in that crisp Colorado air.

Safe travels, friends! 🛫

Want a printable travel stretch guide for your next flight? Let me know and I’ll put one together for you!