I'm a very infrequent flier and a recovering fearful flyer. I'm looking for advice on choosing a comfortable seat.

I'm currently stuck in a middle seat in row 22. I can buy an E+ aisle seat in row 20, or an E+ middle seat in several different rows. I know row 20 is limited recline, but don't know how bad that will be. On recent flights I have not used recline, but they were 2 hour flights. My upcoming flight is 4 hours.

The plane is a UA320.

Any advice?