One of the first steps when planning a vacation is to decide how you are going to travel. There is a lot to consider when making this decision. The biggest deciding factor for most people who fly is that it obviously takes much less time than driving; however, flying can be much more expensive. According to the Bureau of Transportation Statistics, in the last year alone, more than 650 million people in America chose to travel by plane.

If you have ever traveled by plane you already know that the level of comfort isn’t always satisfactory. Although most people don’t have any problems when they fly, some people experience back or neck pain and stiffness after a long flight. If you’ve had a bad flying experience in the past, don’t lose hope yet, because making your airplane travel safer and more comfortable may be easier than you think.

The cardinal rule of flying is to stay hydrated. According to familydoctor.org, because the air in planes is so dry, it is extremely important to avoid dehydration by drinking plenty of water and avoiding caffeine and alcohol. To improve your experience while flying, U.S. Airways offers these additional tips:

Before Flying:

• Get a good night’s sleep before a trip.
• Dress comfortably in loose-fitting clothing and wear comfortable shoes.
• To avoid muscle strain, make sure your carry-on bag is light.
• Eat light rather than heavy meals on the day of a trip.
• If multiple time zones will be crossed, adjust your sleep time in the days before a trip. Go to bed earlier than normal if heading east and later if traveling west.

During the Flight:

• To relieve pressure in the ears, chew gum or suck on bite-size candy. Yawning or swallowing may help too.
• Reset watches to reflect the time zone of the destination.
• Avoid sitting with legs crossed to maintain proper circulation.
• To heighten relaxation, breathe in slowly through the nose and out through the mouth
• Because the air in planes is dry, apply a moisturizing lotion to the face and hands to hydrate the skin.
• Use both hands when retrieving bags and objects from overhead bins to avoid muscle strains and sprains.
• Try occasional light stretching to maintain a healthy level of activity. For detailed exercises, click here.

After Landing:

• To avoid muscle strain, use your legs – not your back – to lift your luggage.
• Avoid scheduling important meetings immediately after long flights – get adequate rest after your flight to feel refreshed and to adjust to any time changes.
• To reduce the effects of jet lag, avoid excessive amounts of alcohol, maintain a regular diet and get a healthy level of exposure to fresh air and sunlight.

Sources: Bureau of Transportation Statistics; familydoctor.org; U.S. Airways.