Neck Pillows: Your Best Travel Buddy Or Your Neck Nightmare?
Ah, the neck pillow.
That familiar U-shaped cushion you see everywhere in airports.
They’re hanging off backpacks, stuffed into carry-ons, or already around someone’s neck before they even sit down.
Sure, it looks cozy.
It promises support.
It tells people around you, “I travel a lot.”
But here’s the thing: if you use it the wrong way, that same neck pillow can leave you feeling worse than a middle seat on a red-eye flight.
Let’s break down the real dos and don’ts of neck pillows, based on what physical therapists and medical studies say about your spine.
- DO: Use it the right way for real relief
- Let your chin rest, not fall. If your pillow lets your chin dip down, you’re setting yourself up for a stiff neck. Try rotating the pillow so the thickest part is under your chin, not behind your neck. This can prevent forward head tilt and support your jaw.
- Use it against the seat, not your neck alone. A neck pillow works best when your seat gives you back support too. Scoot your hips all the way back, sit upright, and let the pillow keep your head from tipping sideways. This team effort keeps your whole spine aligned.
- Try inflating it just halfway. Some inflatable pillows are best when only filled about 70-80%. This makes them mold better to your neck’s natural curve without pushing your head too far forward. A lesser-known but super important tip.
- DON’T: Turn your neck pillow into a pain trap
- Don’t wear it while standing or walking. It’s not a necklace. It’ll mess with your posture and add extra weight to your neck. Studies show that even small loads on the head and neck can cause muscle fatigue and strain.
- Avoid memory foam that rebounds too slowly. If it takes too long to bounce back, it won’t adapt to your position changes, leaving your neck unsupported during shifts. Look for medium-rebound foam that balances support and flexibility.
- Don’t rely on it to fix poor seat posture. If your seat posture is off and you’re slouching or leaning, you’re just piling a pillow on top of a bad setup. Straighten your spine first, then let the pillow do its job.
So, should you ditch the neck pillow altogether
Nope. Just be smart about which one you pick and how you use it.
- QUICK BUYER’S GUIDE: What to Look for in a Good Neck Pillow
- Chin support matters. A pillow that supports your chin can keep your head from dropping forward. Some designs have a raised front or adjustable strap for this.
- Medium firmness is your friend. Super soft pillows often collapse under pressure. Look for a pillow that holds its shape without feeling like a rock.
- Inflatable vs. memory foam. Inflatable pillows are adjustable and space-saving. Memory foam can mold to your shape, but make sure it rebounds quickly and doesn’t stay flattened.
- Look for washable covers. Traveling gets messy. A removable, washable cover helps keep your pillow clean and your skin happy.
- Try before you fly. If possible, test the pillow in an upright chair at home. If your neck feels better, not worse, it’s probably a keeper.
Look for a snug fit, medium firmness, and support that keeps your head in line while sitting upright.
Bonus points if you can recline a bit. It’s less pressure on your spine that way.
Dr. James Pumarada, DPT, is co-owner of Complete Physical Rehabilitation with his wife, Dr. Asha Pumarada.
With over 25 years of experience, he is a board-certified sports specialist and vestibular therapist who helps patients overcome everything from stubborn neck pain to dizziness and vertigo
When he’s not helping patients get back to feeling their best, you’ll probably catch him finding excuses to test the newest travel gadgets or planning his family’s next adventure.