Neck pillows, now ubiquitous at airports and railway stations, can help prevent neck pain when travellers doze off sitting down on long journeys, orthopaedist Dr Ricarda Seemann said.
Whether on a plane, train or long-distance coach, most people’s eyes will eventually close even while seated on long trips. Their head droops and after a nap their neck hurts.
Many travellers swear by neck pillows. Do they really do anything?
Dr Seemann: Yes, they do. If you are sitting in what is basically an uncomfortable position, they help ensure that the neck and cervical spine do not end up in an overly unnatural posture and are not exposed to strain.
When you fall asleep, your muscles relax too. If your head tips, the muscles no longer support the cervical spine as well as they normally do. That causes pain.
A neck pillow can provide support here and at least help prevent it.
What should a neck pillow be like to work well?
Dr Seemann: I would look for a soft but still firm material. It should not be hard foam because that forces the neck into a constrained posture again. And it should not be too small.
When you put it on, your head should come into contact with the pillow relatively soon. You have to try it out.
It is difficult to give a precise rule of thumb but if, with a straight posture, there is space for one or two fingers between your head and the pillow, it is probably a good size.
Inflatable travel pillows are also often handed out as promotional gifts but are usually significantly smaller. If you have nothing else to hand, that will of course work too but if you travel frequently, it may be worth buying a higher-quality product.
Are there any alternatives?
Dr Seemann: You can support your head with all sorts of things. A normal pillow or a rolled-up jumper will do in a pinch.
Neck pillows are practical because they already have their shape and keep it. You do not have to beat them into shape first. And they don’t move when you fall asleep.
But even with a neck pillow, sleeping while travelling is often not restorative for all sorts of reasons, especially if you cannot lie down.
So my advice is: Instead of sleeping on the way, it’s better to spread the journey over two days and treat yourself to a restful overnight stay with friends or in a hotel.
Dr Seemann is also a manual medicine specialist at Berlin’s Charite hospital in Germany. She heads the Manual Medicine Working Group at the German Society for Orthopaedics and Trauma Surgery.
Dr Seemann herself does not have a neck pillow: “Because I cannot stand long-haul flights and prefer to spend my holidays (nearby) on the North Sea coast.
“On the way, dear friends are visited so I do not even end up in the awkward position of having to sleep on the train,” she says. – By TOM NEBE/dpa
