Flying from Philadelphia to California and back, I got the inspiration for this week’s blog from the achy, stiff neck I experienced during my travels. Whether you’re flying to visit family or travel for business regularly, we’ve all experienced the long flights sitting in seats severely lacking in back support, unable to stretch our legs, or really do much of anything.

So I thought, what are some ways to stave off the aches, pains, and tiredness that comes from air travel? Here are some tips:

When you can you move, do so: before boarding your flight, opt for a stroll in the terminal browsing the shops rather than taking a seat at your gate. Depending on the length of your flight, try to stand up from your seat (once the “fasten seat belt” sign has been turned off of course) while you get something from the overhead compartment, stand and stretch for a few minutes.

If you’re stuck in the middle or window-seat and can’t conveniently stand, then just take a few minutes during each hour of your flight to pull your knees to your chest one at a time, flex and point your toes, and stretch your back by straightening out and sitting as tall as you can.

Avoid back pain: many airline seats have terrible back supports that cause pressure in your low back and forces your neck into an uncomfortable crick. If your airline provides pillows, place one pillow beneath your low back. Some companies also make inflatable pillows designed specifically for airplane travel.

Lastly, stay hydrated. Avoid alcoholic beverages and sodas while flying and stick to water or juice. The caffeine in coffee may help you forestall travel fatigue but won’t help you in the long run and will actually cause you to become more dehydrated.

If you know of more ways to help fight off fatigue while traveling, leave a comment!