Recline or upright? Scientists reveal the best plane seat position

"For decades, moving your seat back has been a social faux pas - and a trigger for some seriously fierce in-plane confrontations. And as leg room on planes gets smaller and smaller, it's increasingly becoming a bone of contention. Of course, the 'recline or upright' debate may seem like a trivial one compared with getting to your destination safely. But how you sit may have long-lasting implications for your physical wellbeing."

"Dr Chris Seenan, senior lecturer in physiotherapy at the University of Stirling, said most evidence around health risks from flying are to do with circulation. As most flyers will know, taking regular walks around the aircraft cabin helps get the blood flowing to the extremities, helping reduce the risk of dangerous blood clots. 'Reclining the seat slightly can reduce loading on the spine and neck, but it may increase shoulder pressure,' he told the Daily Mail. 'So the most effective strategy is to change posture regularly. 'Alternate between reclining slightly with lumbar or neck support, sitting upright, or leaning forward for short periods if you need to rest.'"

Reclining and upright positions on aircraft affect circulation and musculoskeletal health. Reduced leg room and seat reclining cause social friction but also physical effects. Walking the cabin regularly improves blood flow and lowers deep vein thrombosis risk. Evidence on posture-related risks is limited, but occasional seat recline reduces spinal and neck loading while potentially increasing shoulder pressure. Alternating between slight recline with lumbar or neck support, sitting upright, and brief forward-leaning periods provides the most effective in-flight posture strategy, especially on long-haul flights. Sleeping on tray tables is discouraged for musculoskeletal reasons.

Read at Mail Online