Traveling by plane – especially on a long haul – can be very hard on your back, especially if you’re aboard a charter flight where the seats are closer together. Take this into consideration when booking flights. Some travelers prefer bulkhead seats. What you’ll gain is extra leg room. What you’ll lose is the ability to retract the armrests, which – when pushed up – allow you to change your posture every few minutes, however slightly.
Get up and walk around every half hour. In a wide-body jet, circle the aircraft. Don’t be put off by a long line up when you want to use the rest room. It will give you a chance to stand rather than sit.
Putting one of those little pillows behind your neck will help support your head. For low back support, two pillows work better. Consider bringing your own pillow. They can be found at luggage stores and pharmacies and generally cost less than $15.