Traveling can be tough on your body, especially when you’re trying to sleep on a plane, train, or in a car. Sitting upright for long periods can lead to awkward postures and, unfortunately, neck pain. Many people reach for a travel pillow, hoping it will solve the problem. But can a travel pillow really help with neck pain? Let’s explore how travel impacts your neck and what to look for in a supportive travel pillow.
Why Neck Pain Happens While Traveling
When you doze off sitting up, your neck muscles relax, causing your head to slump to the side, forward or backward. This puts a strain on your neck muscles and the cervical spine. The constant movement of a vehicle, like a car or plane, exacerbates the issue, leading to potential injury.
Several muscle groups in your neck can be affected if your head isn’t properly supported during travel:
- Levator Scapulae: This muscle lifts the shoulder blade, bends the neck, and rotates the head.
- Sternocleidomastoid (SCM): The SCM rotates the head, tilts the chin upward, and protects the carotid artery.
- Trapezius: This muscle extends the head upward, extends the neck backward, rotates the head, and lifts the shoulder blade.
- Erector Spinae: These muscles support posture, rotate the neck, and extend the neck backward.
- Deep Cervical Flexors: These stabilize the cervical spine and flex the neck forward.
- Suboccipital Muscles: These muscles aid in head extension and rotation.
Alt text: Passenger sleeping upright on an airplane using a U-shaped travel pillow for neck support, promoting comfortable travel.
Straining any of these muscles results in pain when moving your head or neck. So, while not a guaranteed solution, any kind of support you can use while sleeping upright is better than nothing.
The Problem with Standard Memory Foam Travel Pillows
A travel pillow, often U-shaped, is designed to wrap around your neck, offering support to your head, neck, and chin while sleeping upright. They are typically filled with memory foam or microbeads for flexibility, and inflatable versions are also available for convenient packing.
However, not all travel pillows are created equal. Many lack the necessary height to adequately support the neck and chin. As a result, your chin may still tilt downward, or your head might lean to the side, offering little relief from potential neck pain. Moreover, most lack stabilization features, meaning that if you slump, the pillow will slump right along with you.
How to Choose a Travel Neck Pillow That Will Support Your Neck
To effectively prevent neck pain, a travel pillow must properly support your head and neck while remaining easy to pack. A pillow with about 5 inches of memory foam on all sides should provide enough height for adequate support. Potential drawbacks include interference with earrings or headphones.
Alt text: Close-up of a contoured memory foam travel pillow designed to provide ergonomic support for the neck and head during travel.
Another essential feature is a flat or angled-backward back to prevent your head from being pushed forward. The best travel pillows also have straps to secure them to the plane or car seat or incorporate non-slip panels on the back to prevent slumping.
Besides a travel pillow, consider these other factors to avoid neck pain while traveling:
- Poor Posture: Be mindful of how you are sitting.
- Prolonged Positions: Take breaks to stretch and reset your posture.
- Dehydration: Drink plenty of water to avoid muscle fatigue, cramping, and pain.
When to Seek Professional Help for Neck Pain
Whether your neck pain stems from poor sleep posture during travel or something more serious, consulting with a medical professional is crucial. They can determine the root cause of your neck pain and offer tailored advice and solutions for relief.
If you’re experiencing persistent neck pain, don’t hesitate to seek professional help. A qualified healthcare provider can assess your condition and recommend the most appropriate course of treatment.
