Pilots spend hours locked in cramped cockpits — and their bodies pay the price. In this episode of Skyward, host Pilot Mercedes sits down with Dr. Jackie White, PT, aviation physical therapist and founder of Skyline Wellness, to talk about what's actually going wrong in pilots' bodies and what to do about it.

Dr. Jackie breaks down the most common complaints she sees — low back pain, neck stiffness, shoulder tension — and why the cockpit itself is part of the problem. She shares simple movement habits you can do between flights, how to stay fueled when food access is unpredictable, and why catching an issue early is the difference between a quick fix and months of chronic pain.

Whether you're a student pilot, CFI, commercial pilot, or just someone who spends too much time sitting — this one's for you.

In this episode:
→ Why pilots get low back pain (and how to prevent it)
→ The muscle imbalance caused by right-rudder dominance
→ Mobility moves you can do between flights
→ Nutrition on the go: what to keep in your flight bag
→ How Dr. Jackie works with pilots remotely

Chapters

00:43 Introduction to Aviation Physical Therapy
03:02 Dr. Jackie White's Journey to Aviation Physical Therapy
06:03 The Path to Becoming a Physical Therapist
09:00 Experiences at Sun & Fun Airshow
12:02 Merging Aviation with Physical Therapy
15:00 The Birth of Skyline Physical Therapy
18:01 Tailoring Rehab Programs for Pilots
21:06 Common Physical Complaints Among Pilots
31:32 Family Connections and Mobility Insights
32:41 Understanding G-Forces and Their Impact on Pilots
35:27 Challenges for Flight Students and Instructors
39:34 Hydration and Nutrition for Pilots
41:58 Nutrition Strategies for Pilots
45:39 Non-Negotiable Health Practices for Pilots
50:37 Success Stories in Pilot Health and Fitness
55:34 Addressing Muscle Imbalances in Pilots
01:00:23 Gender Differences in Pilot Health
01:02:07 Simple Tips for Immediate Relief
01:03:57 Future Plans for Skyline Wellness


Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if this episode hit home, comment your biggest physical complaint from flying below, and share with a fellow pilot!

Find Dr. Jackie & Skyline Wellness: https://www.canva.com/design/DAHHOlv4WkU/nMLW8qqb0dQLFAdXrbtzrg/view?utm_content=DAHHOlv4WkU&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h403d708cb5&fbclid=PAT01DUARSdl9leHRuA2FlbQIxMABzcnRjBmFwcF9pZA81NjcwNjczNDMzNTI0MjcAAade5gtAtesn546nUynes53vMIoPHxvQ2URgZHX24bqG83NNJal4QDivr_tNyw_aem_auVFP91tO4J3hU924ZPnWA

Learn more: If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you're looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you're looking for a group of other amazing aviation and aerospace enthusiasts like you, here's your spot! / skywardpodcast

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who's been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

Cailyx Madensky shares her inspiring journey into aviation, becoming a commercial pilot trainee, and leading the Ninety-Nines Maple Leaf Chapter. We discuss overcoming COVID delays, the power of mentorship, staying motivated through setbacks, and building community with Let’s Discover Aviation Now events.

Chapters

00:57 Introduction to Aviation Dreams
02:59 The Journey Begins: From Curiosity to Training
05:57 Navigating Setbacks: The Impact of COVID-19
09:04 Family Ties: Sibling Support in Aviation
12:04 Mentorship and Guidance: Key Influences
15:03 Lessons Learned: Patience and Persistence
17:55 Future Aspirations: Goals in Aviation
21:07 Advice for Aspiring Pilots
22:53 Community Engagement: Involvement with the 99s
23:31 Introduction to the 99s and Personal Journey
25:44 Community Engagement and Event Planning
30:08 The Impact of Introductory Flights
35:40 Inclusivity and Opportunities in Aviation
39:24 Connecting with the 99s
44:11 Future Aspirations for the Maple Leaf Chapter

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!

Pilot Mercedes welcomes back Alivia Chanyi, First Officer at Jazz, sharing ALPA’s pilot advocacy, two-crew safety push, mentorship, Dreams Take Flight’s magical Disney trips for kids, and Special Olympics impact. Inspiring aviation + community stories! Subscribe, comment your favorite moment, share with aviation friends.

Chapters

01:03 Introduction to ALPA and Mentorship Programs
02:50 Advocating for Aviation Safety and Security
06:03 Career Development and Community Building in ALPA
08:57 Dreams Take Flight: Creating Magical Experiences for Children
11:49 The Role of Air Canada in Dreams Take Flight
15:10 Planning a Dream Flight: Logistics and Volunteer Efforts
18:00 Personal Connections to Dreams Take Flight
21:05 Involvement with Special Olympics
24:11 Encouraging Community Involvement and Support
27:03 Conclusion and Final Thoughts

Subscribe for more pilot stories, flight training tips, aerospace insights, and aviation career advice. Like if these lessons hit home, comment your biggest training mistake below, and share with a fellow student pilot!

Learn more:
If you want to learn more about aviation or aerospace, reach out to Pilot Mercedes:
Follow on Instagram/TikTok: @skywardmercedes
Email: mercedes@skywardpodcast.com

If you’re looking for a new place to host your podcast, I use Buzzsprout. You get a $20.00 bonus if you use my link: https://www.buzzsprout.com/?referrer_...

Patreon Community is up and running! If you’re looking for a group of other amazing aviation and aerospace enthusiasts like you, here’s your spot!
https://patreon.com/Skywardpodcast?ut...

🎙️ Hosted by Pilot Mercedes

With years of experience as a pilot, Pilot Mercedes brings you Skyward Podcast. Your go-to show for mastering flight training, building confidence, and exploring all the different layers of the aviation and aerospace industries. Learn the strategies that actually work from someone who’s been in the cockpit. Subscribe for bi-weekly aviation and aerospace stories and advice that help you soar to new heights!

Tap this to send Mercedes a message!