InsureandGo has partnered with expert osteopath Tracy Hannigan to help travellers sleep soundly while travelling this half-term.
Sleeping awkwardly on a plane, sun lounger, or hotel bed can impact your holiday before it even begins. With NICE statistics revealing that up to 70% of people experience neck pain in their lifetime, it’s not uncommon for travellers to return from trips abroad with neck pain because of sleeping in awkward positions.
To help travellers avoid this, we’ve teamed up with Tracy Hannigan, a Registered Osteopath and Qualified Sleep Therapist, to share practical tips for preventing neck pain from travelling and debunking viral travel ‘hacks’ that may do more harm than good.
Why Your Holiday Could Be Making Your Neck Pain Worse
According to Tracy, modern working conditions are contributing to more prevalent levels of neck pain in the population: “Neck and back pain are both common and – worryingly – on the rise. Long hours at desks and lack of exercise are common culprits. Over the last five years, people have been working more from home setups which are not ideal, such as kitchen tables or even sofas! Awkward positioning is one culprit, but even in the most ideal ergonomic position, our bodies were simply not meant to be sitting this much.”
“I regularly see patients who are in pain post-holiday. After key holiday periods, I see a few people a week who are struggling with neck and back issues caused by awkward sleeping positions and long flights.”
An Osteopath’s Top Tips for Avoiding Neck Pain While Sleeping on Holiday
- Bring a tennis ball in your luggage
If you’re prone to stiffness or aches, a tennis ball is small and light and can help you to apply soothing pressure to points you might otherwise not be able to reach.
“A great tip is to find a hand towel, put the ball in the middle of it and roll it like a sausage. When you then apply pressure using the ball, it’s easier to position and will prevent it from skidding out of position, which can be painful.”
- Invest in an adjustable neck pillow
The worst position to be in on a plane? Allowing your head to bob around or crunch up against your shoulder.
“The best sleeping hack for planes is an adjustable wraparound neck pillow. They cradle your head like a hammock, stopping your head from bobbing forward and preventing post-flight pain. Wraparound neck support scarves are far superior to traditional foam horseshoe travel pillows, which are great for when you get your ears pierced and can’t sleep on your side but are not good for your neck. As an osteopath, I never travel without mine!”
- Never sleep on your front – try this instead
For awkward sleeping positions on sun loungers or sandy beaches, avoid sleeping on your front.
“Sleeping on our fronts – particularly for women – can strain the lower back and make it harder for us to get up without stiffness or pain. Sleeping on your side or propping your knees up with a rolled-up towel when you sleep on your back will keep it loose and give you a chance to do a little mobilisation before you get up”.
- Stretch regularly – even in your plane seat
Simple stretches and finding more movement are the best things to do to prevent stiffness or aches.
“The side of the neck can be gently stretched by turning the chin towards the armpit and gently applying pressure to stretch the opposite side of the neck, and shoulder. You can even stretch your lower back in your plane seat, by crossing your legs and leaning forward, as if you’re trying to reach down to the crossed-over foot with your elbow.”
This Viral Travel Hack Could Do More Harm Than Good
Tracy also issued a warning to anyone following a popular TikTok airplane hack, where users bend their knees and place their feet on the seat, before wrapping the seat belt around their thighs and calves to hold themselves in place.
“Sleeping in a folded position like this can reduce circulation, increasing the risk of blood clots. Plus, waking with a jolt or jumping up with turbulence could lead to hurting yourself. Flight attendants are also likely to not allow it.”
There are many other hacks on the popular social media app too, from tying a sling around your pillow, which Tracy also advises against, to different forms of the adjustable neck support pillow going viral, which Tracy agrees is the best solution to sleeping comfortably on planes.
Planning your next adventure? Take us with you – explore our travel insurance options!