Watch Where You Put Your Arms and Feet

While some passengers may hesitate out of courtesy, the recline feature is meant to be used—especially on red-eye flights.

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FROM C1

3. DO RECLINE YOUR SEAT

Just be mindful of meal times or the person behind you before reclining all the way.

Mr Tadwalkar says that, ideally, seats should be reclined to achieve a resting angle of between 100 and 120 degrees for better sleep.

Online, aviation and traveller communities estimate the average economy class seat recline pitch to be between 5 and 15cm, or roughly between five and 19 degrees.

While attaining the optimal resting angle may be difficult in economy class, just a few centimetres of recline can help to take pressure off your lower back and reduce strain on your neck, he says.

4. DO VISIT A CHIROPRACTOR If you frequently experience back or neck pain after flying, it might be worth consulting a chiropractor.

Some travellers have underlying posture issues that are made worse in cramped seating.

Dr Ng says travellers can consider visiting a chiropractor before their trip to identify misalignments and get recommended exercises or support tailored to their bodies to ensure better spine health.

For instance, for those with forward head posture—a condition in which the head extends forward from the shoulders, and is common among people who use their devices for extended periods—doing a neck retraction exercise by drawing the chin back several times can help to improve neck strength and flexibility.