Flying is already an uncomfortable experience for many people, with narrow seats and little leg room. If you have chronic neck and back pain, a long flight can feel like torture. The key is to keep your muscles limber and the circulation in your back flowing. Here are a number of exercises that you can do on a flight to stretch your muscles and prevent them from getting sore.

Tips for Doing These Exercises

• If you can, warm up your muscles by walking up and down the aisle a couple of times before you do these stretching exercises.
• All of these exercises are done while in your seat. Most can be done with your seat belt on.
• Use smooth, flowing motions. Don't do sudden movements or jar your muscles by bouncing.
• Repeat each exercise until you feel a slight pull in the muscles being stretched. Don't go beyond that where the pain may start.

Leg Muscle Stretch

This exercise relaxes the muscles in your lower back and legs. It improves the circulation and reduces swelling in your legs and feet.

1. Sit with your feet flat on the floor.
2. Slowly lean forward while lifting both legs and feet off of the floor.
3. Flex your feet and point your toes at the ceiling, then back down to the floor.
4. Rotate your ankles first clockwise, then counter clockwise a few times.
5. Place both feet back on the floor slowly.

Lower Back Muscle Stretch

This exercise focuses on the thigh, hip and lower back muscles.

1. Sit with your feet flat on the floor.
2. Tense up the muscles in your right thigh.
3. While keeping your back straight, lift your right leg off of the floor.
4. Hold this position for a few seconds then slowly place your foot back on the floor.
5. Repeat this with the left leg.

Middle and Lower Back Muscle Stretch

This exercise stretches out the muscles in the lower half of your back.

1. Sit with your feet flat on the floor.
2. Place your hands, palms up, under your thighs.
3. Pull up on your thighs as you roll forward, arching your back.
4. Hold this position for a few seconds then slowly relax.
5. Now roll backward gently at your waist while holding onto your thighs.
6. Hold and slowly relax.

Upper Back and Neck Muscle Stretch

This exercise prevents your upper spine, neck and shoulder muscles from becoming tense.

1. Sit with your feet flat on the floor and your hands in your lap.
2. While keeping your back straight, roll your shoulders forward as far as you can without pain.
3. Hold this position for a few seconds then relax.
4. Roll your shoulders back as far as you can without pain.
5. Hold this position for a few seconds then relax.