I’m an elder millennial, which means I’ve entered the phase of my life where my back hurts pretty much all the time.
While I rely on a heating pad and yoga stretches at home, those aren’t realistic options on long-haul flights. I fly multiple times per year, and often cross country or across an ocean. Being cramped into a tight seat for hours can make my pain spike before my trip even starts.
Some flight attendants swear by a tennis ball to ease pressure points, and I carry an ergonomic backpack whenever possible. But I’ve also found a few other small go-tos that make a big difference.
These are the items that help to alleviate or avoid pain that have earned a guaranteed spot in my carry-on.
In this article
Forme Power Bra
Famously used by Taylor Swift while she trained for her Eras tour, Forme’s Power Bra is specifically designed to correct posture, and better posture leads to less pain. Oh, and don’t feel disappointed if you don’t wear a bra. Forme makes posture-correcting shirts for men, too.
I’ve owned this bra for quite some time and initially, it was my favorite for improving my form while working out. But I recently realized it’s excellent for travel, too. While I was initially skeptical of the promise, it really does what it says. I can feel the bra gently holding my shoulders back to prevent rounding, and on a plane, that means less hunching and subsequent aches.
It’s wire and sensor free, relying instead on a patented construction of lightweight, multidirectional tensile materials that engage muscle memory. There are six varied tension fabrics and eight double-fabric panels that help autopilot your body into proper alignment, pulling your shoulders down and back and keeping your back straight.
Just know it runs a touch small and can take a bit to “break in,” so wear it a few times for a few hours a day before boarding a long-haul flight.
Ostrichpillow Go Neck Pillow
Unless you’re fortunate enough to find yourself in a lie-flat seat (and if so, well done, you), you simply cannot board a long flight, especially a redeye, without a good neck pillow.
Fly without one (or use a poorly-designed option) and you’ll certainly end up with both back and neck pain. In my experience, any of the traditional donut-shaped neck pillows are a waste of money. They don't adequately hold up your head or prevent flopping, making it feel as if you skipped the pillow entirely.
I like this option instead. I’ve owned it for years, and while it’s no substitute for sleeping flat, it is still one of the best options I’ve tried for better head and neck support.
Filled with memory foam, it tailors to your body for an ergonomic fit. Some sides are higher or thicker than others so you can rotate it around to find the most comfortable position. The shape also provides chin support (something those donuts lack), helping to promote neutral spinal alignment and prevent that pesky pain-inducing head bobbing.
I also like that it compresses down into an included travel pouch so I can throw it into my carry-on without issue.
Tempur-Pedic All-Purpose Memory Foam Travel Pillow
A neck pillow is one thing. A lumbar one is another, and it’s also a necessity.
When your lower back starts to ache, slip this memory foam peanut-shaped pillow behind your low back and breathe a sense of relief. It’s also perfectly shaped to go directly behind your head and support your neck, too.
Or, if you like to sleep against the window and plan to omit a neck pillow altogether, it can be used for your head like a traditional pillow.
The compact size and lightweight shape makes it easy to pack, even in addition to the neck pillow. I also particularly appreciate that it’s made with the same expertly-engineered foam material as the dreamy Tempur-Pedic mattress I sleep on at home.
Pain Relief Patches
When I board a plane already in pain, thank you very much heavy luggage and long check-in lines, I need to pull out the big guns—and I don’t just mean a full dose of ibuprofen.
These Icy Hot patches are a game changer for the bulging disc pain I deal with from time to time. I slap one on and the combination of cooling menthol and pain-relieving lidocaine completely erases ouchies for a solid hour or so. There’s no spillover mess or residual sticky gunk, either. It slides right on and stays there securely until I’m ready to take it off.
Now, I know this one might be a bit controversial, as the menthol does have a slight medical smell. However, unlike menthol ointments I’ve tried, it’s far less potent in patch form.
But if you’re flying solo and still concerned about your seat mate’s olfactory sense, I also suggest Icy Hot’s roll-on stick. This one is lidocaine only, so it’s free of that distinctly minty menthol scent.
The Shortcut
Donut-shaped neck pillows are the wrong buy. The Ostrichpillow Go is the way to go.
A lumbar pillow matters as much as a neck one, and Tempur-Pedic's peanut-shaped version packs next to it.
Flight attendants have their own trick for pressure points, and it costs about a dollar.
