As frequent travelers, we’ve all experienced the discomfort of waking up after a flight with a stiff, painful neck — often the result of an awkward sleeping position. Finding a comfortable way to rest on a plane can be a challenge, especially when your budget only allows for seats in coach. To help, I’ve consulted a variety of professionals — ranging from chiropractors and physical therapists to orthopedic surgeons — to gather the best ways to prevent neck pain during flights. In this guide, you’ll find expert recommendations on top neck and back pain relief products, common misconceptions, and tips for making your in-flight setup more comfortable so you can arrive at your destination feeling refreshed. Here’s what to do (and what not to do) to keep neck pain at bay while flying.

Don’t: Use an Ineffective Neck Pillow

Do: Choose a Supportive Neck Pillow With Chin Support

When it comes to preventing neck pain on flights, choosing the right neck pillow is crucial. According to Scott Mark, D.C. from the Wall Street Physical Medicine and Rehabilitation, one of the biggest misconceptions about travel pillows is their lack of proper support. “Some of those cervical pillows that people use don’t really give you certain support, especially to the chin,” he shared with Travel + Leisure. “They don’t keep you in a neutral position, so you end up leaning to one side for a long period of time.” 

Bcozzy Travel Neck Pillow

Dr. Mark recommends the Bcozzy Travel Neck Pillow for its ability to support the natural curve of your neck, known as the cervical lordosis. “It’s great for your chin because your chin rests on it,” he explained. “The whole idea is to support the neck so you’re not using your neck muscles to hold the weight.” He also noted that this is necessary to keep your neck in a neutral position, which is crucial for “preventing muscle strain or nerve irritation from staying in a crooked position for too long.”

Ostrich Pillow Go Neck Pillow

Dr. Mark also likes a pillow that provides a snug fit to support the curve of your neck, and he finds the Ostrich Pillow Go Neck Pillow meets those needs. “I like one that fits tight and supports the curve of your neck,” he said. This pillow offers a firm hold, making it ideal for those who need extra support.

Trtl Airplane Pillow

For longer flights, both Dr. Mark and Dr. Jacob Van Den Meerendonk, PT, DPT, suggest opting for the Trtl Airplane Pillow. Dr. Meerendonk appreciates the “memory foam pillow with contoured and structured support,” while Dr. Mark highlights its portability and versatility for both neck and lower back support.

But of course, every neck pillow design isn’t one size fits all. Orthopedic surgeon Dr. Michael Eng added, “What works well for one person may not for everyone else. You have to consider the shape of your head and pre-existing neck conditions, and even how long your flight is to determine the best support for you.” 

Don’t: Stay in One Position for Too Long

Do: Keep Moving and Changing Positions Regularly

Sitting still for long periods, especially in cramped airplane seats, can lead to stiffness and muscle strain. The longer you stay in one position, the more your neck and back muscles can tighten, making it harder to relax.

Dr. Meerendonk, emphasizes the importance of movement during flights: “Do shoulder rolls, seated chin tucks, and ankle pumps on the flight to keep your muscles engaged and improve circulation.” These small movements can help prevent stiffness and keep discomfort at bay, especially on long journeys.

Charmking Compression Socks

In addition to these helpful in-flight stretches, wearing compression socks can minimize pain. “They help with circulation and reduce stiffness, which indirectly prevents back pain,” Dr. Meerendonk said. These Charmking socks are a great way to keep blood flowing during extended flights. With nearly 55,000 five-star ratings on Amazon, it’s clear that this affordable product is a fan favorite among travelers.

Don’t: Stare at Your Device From an Unnatural Angle

Do: Adjust Your Device to Eye Level to Avoid Neck Strain

Looking down at your phone or tablet for long periods can lead to severe neck pain and discomfort, otherwise known as “tech neck.” This forward head posture places unnecessary strain on the neck and upper back muscles, making it harder to relax during your flight.

Physical therapist Lindy Royer advises adjusting your device so you aren’t tilting your head downward: “Raise your phone or screen so the eyes look at a horizontal angle with the chin level, or just slightly down, rather than having the eyes and head tilted down and forward.” 

If your smartphone or tablet is your sole source of in-flight entertainment, Dr. Kevin Lees, D.C., also recommends holding your device at eye level. “If you watch a movie on a phone or tablet, keep the device high enough to prevent slouching. If you read or work on a computer, take frequent breaks to stretch the neck,” he said.

Lisen Tablet Stand 

To make sure you’re not straining your neck, consider bringing a tablet stand on your next flight. This simple tool from Amazon-loved brand Lisen helps elevate your device to eye level, which can reduce the risk of slouching and craning your neck. It’s lightweight, portable, and currently 60 percent off, making it an affordable solution for travelers looking to avoid discomfort.

Don’t: Stay Sedentary the Whole Flight

Do: Stretch and Move Around During and After Landing

One of the most common mistakes travelers make when dealing with neck pain is staying still for too long, especially on long flights. Dr. Mark explains that many passengers don’t realize the importance of stretching as staying sedentary for too long can lead to muscle stiffness, cramping, and even spasms. “The number one thing that people do is that they don’t know how to stretch their neck and their back while they’re traveling.” 

To avoid this, Dr. Mark recommends regular movement to keep your muscles engaged: “The best thing to do is move while you’re on the plane, especially on long trips, to get the circulation flowing and prevent your muscles from tightening up.” 

As for how you should be moving your body, Dr. Meerendonk suggests a series of simple movements to do during your flight because prolonged sitting weakens postural muscles and places excess strain on the neck and upper back, resulting in stiffness and discomfort: “Do seated chin tucks, shoulder rolls, and standing stretch breaks.” After landing, he recommends more focused stretches like: “side bends, levator scapulae stretches, hip openers, spinal rotations, and Chirp wheel rolling (a travel-friendly tool that gives you a deep tissue massage on the go).” 

Chirp Wheel Foam Roller

Similarly, Dr. Royer also advises frequent position changes: “We are not designed to spend multiple hours in a day in one position, even if it’s ‘ergonomically correct.’” Moving and stretching can help maintain proper circulation and reduce the risk of neck pain and discomfort. 

More Pain Relief Travel Essentials:

Optp The Original McKenzie Self-inflating Pillow

Therm-a-Rest Lumbar Travel Pillow

Chirp RPM Rolling Percussive Massager

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