This is how you should sleep on a plane to avoid a bad back, stiff neck or swollen legs

The battle to lower fares between airlines has resulted in more and more seats being crammed into aircraft, resulting in increasingly cramped conditions.

But that doesn’t mean you have to leave a flight with a stiff neck and swollen feet – there are several ways to keep good posture on a plane.

A doctor has revealed to the best ways to sleep on a plane without putting your body under strain.

The tips by Dr. Alan Hedge, a professor of ergonomics at Cornell University, include where to put your head, how to keep your blood circulating and the best ways to support your back.

Read on to find out how you can make your next flight more comfortable…

Make some wriggle room

While it’s important to put smaller bags under the seat in front to save space in the overhead cabins, it’s also vital to keep a decent amount of leg room – something not easily found on flights these days.

Make sure to save some room around your feet for stretching out and to keep the circulation flowing in your legs.

Take a stroll down the aisle

Another great way to keep your joints supple and circulation moving is to take a loo break.

The short walk to and from the toilet will do wonders for your body.

Support your lower back

Plane seats aren’t known for being the most comfortable of furniture, but they are tailored to support your back.

Make use of the curves in the chair and allow it to support your lower back, instead of sitting forwards.

Multi-use inflatable pillows

If you buy an inflatable pillow so you can get to sleep, Dr Hedge suggests using them differently to the traditional way.

You can either use it for back support at the bottom of the spine, or by putting the tray table down and placing the pillow on top, in order to rest your head.

He also suggests putting the pillow on the tray if you are planning on using a laptop, so you aren’t looking down at the screen.

Lean back

The window seat is the best position for sleeping as it has a wall to rest against, but if you are in one of the other seats, always lean back instead of forward on the tray table

By leaning forwards, you are putting pressure on your lower back.