Many of us are using neck pillows the wrong way, and I’m here to show you a trick that could make all the difference. If you’ve ever wondered how to wear a neck pillow the right way, this simple hack will give you the comfort you’ve been missing.
Looking for the best travel neck pillow for your next adventure? Check out this blog for our top neck pillow recommendations.
Effects of Sleep Sitting While Traveling
Traveling often means long hours sitting upright in planes, cars, or trains. If you’ve ever tried to nap while seated, you probably know the frustration of waking up with a sore neck. But why does this happen?
When you sleep sitting up, your neck muscles relax, causing your head to drop or loll to one side or the other. This unnatural position puts strain on your neck muscles and cervical spine. To make matters worse, turbulence on planes or the movements of a car can cause your head to suddenly jerk in a different direction, increasing the risk of strain or injury.
There are six major muscle groups that can be affected when your head isn’t properly supported while you sleep:
- Levator Scapulae: Lifts the shoulder blade and bends the neck to the side.
- Sternocleidomastoid (SCM): Rotates the head and tilts the chin upward.
- Trapezius: Extends the head and neck, and rotates the head.
- Erector Spinae: Supports posture and extends the neck.
- Deep Cervical Flexors: Stabilizes the cervical spine and flexes the neck forward.
- Suboccipital Muscles: Helps with head extension and rotation.
When these muscles are strained, you’ll likely feel pain when moving your head or neck. That’s where a neck pillow comes in—when used correctly, it helps support these muscles and reduces the chances of discomfort or injury.
How to Wear a Neck Pillow the Right Way
Let’s get into the core of what we’re talking about: how to wear a neck pillow the correct way. Believe it or not, most people are using their neck pillows wrong, and here’s why.
Why the Traditional Method Falls Short for Most Travelers
Most of us automatically place the neck pillow with the open end in front and the padded part behind our necks, assuming this will provide the best support. And while this can work in some situations, it’s not effective for the majority of travel scenarios.
Let’s face it—most commercial transportation doesn’t offer enough recline to make this traditional position beneficial. When you’re traveling by plane, bus, or train, the seats often don’t lean back far enough to support your neck in the way it needs. Here’s why this matters:
- Minimal Recline: Whether it’s due to limited legroom, cost constraints, or design, most seats in planes, trains, and buses only recline by a few degrees. This slight recline isn’t enough to shift your body into a position where the padded part of the pillow can adequately support your neck.
- Forward Tilt Strain: When your seat barely reclines, your upper body stays in an almost vertical position. Wearing the neck pillow the traditional way, with the padding at the back of your neck, does nothing to stop your head from tilting forward while you sleep. This forward drop is what causes you to wake up with stiffness, discomfort, and potentially even lasting neck pain.
- Lack of Headrest Support: Many economy-class seats have minimal headrest support. Even if there’s a headrest, it often doesn’t extend high enough or provide the necessary stability to keep your head aligned. This means the back of your neck is often unsupported, and wearing the pillow in the traditional position only compounds the problem.
- Body Positioning: When you’re sitting upright, your body is at an awkward angle for sleeping. Your spine is compressed, and the weight of your head isn’t distributed properly. Wearing the pillow behind your neck in these situations does little to improve the alignment between your neck and spine. Instead, your head just ends up lolling forward or sideways, causing strain on your muscles.
Flip It and Reverse It: The Best Way
The best way to wear a neck pillow is to flip it around! Instead of wearing it with the open part in the front, place the cushioned part under your chin. This way, the pillow can better support your head and prevent it from dropping forward while you sleep.
Don’t just take my word for it—this game-changing travel hack has been going viral! I came across a TikTok video that perfectly demonstrates how to wear a neck pillow. Check it out:
Why This Works
When you wear your neck pillow flipped around, here’s what happens:
- Support Under the Chin: The thick, cushioned part of the pillow sits under your chin, keeping your head upright and stopping it from bobbing forward while you nap.
- Prevents Forward Tilting: Most of the discomfort we feel while sleeping upright comes from our heads tilting forward. Wearing the pillow reversed creates a natural barrier, reducing the strain on your neck muscles and spine.
- Even Distribution: By flipping the pillow, the weight of your head is evenly distributed across the front and sides, not just at the back. This helps prevent soreness that often happens when your head tilts backward.
While knowing how to wear a neck pillow correctly can significantly enhance your comfort while traveling, it’s also essential to consider that the design and materials of the travel pillow affect its overall efficiency.
Conclusion: How to Wear a Neck Pillow
Forget what you thought you knew about neck pillows! The traditional way of wearing them may work in a reclined position, but if you’re sleeping upright—especially on planes, buses, or trains—you need to flip it around for better support.
Try flipping your neck pillow next time, and feel the difference. You’ll wake up refreshed, without that awful neck pain, and wonder why you ever wore it the other way.
Happy travels, and may you find your perfect pillow match!
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