How to minimize your discomfort in an airline seat

Airline seats aren’t just uncomfortable, they’re unhealthy, says Eileen Vollowitz, a physical therapist who specializes in ergonomics and orthopedics and has assisted on airplane seat design.

When you’re seated, she explains, there’s less room for your lungs to expand, so your breathing becomes restricted.

Respiration becomes even more labored if your head lolls while asleep. “You don’t want your head to flop,” she said. “This can crush the neck joints or obstruct airways.” The head falling sideways or downward can also impede swallowing and breathing.

To open up your airways, Vollowitz recommends fashioning a pillow or other cushion around your shoulders. The accessory acts as scaffolding for your neck, propping up the 15- to 20-pound dead weight called your head.

Backs also need some extra attention, especially from smaller women whose frames don’t line up with the seat’s curves. “The lumbar is too low for women and the neck support is too high,” she said. “We have something hitting our butt and hitting our head.”

To remedy this misalignment, Vollowitz says to sit on padding (a sweater, blankets, a pillow, etc.). Your spine will sigh with relief. If this arrangement causes your legs to dangle, place your carry-on beneath your feet for a step up.

During a night’s sleep, your body changes position nine to 20 times. This movement is essential for alleviating pressure points to keep your circulation flowing freely and your muscles relaxed.

When you’re strapped into a plane seat, your mobility is severely restricted and the discomfort can interrupt your sleep. “You need more than one sleep position to manage a long trip,” Vollowitz said. “Shift a little here and there. It’s necessary to relieve pressure.”

For instance, angle your body to a different side, or place your head on the tray table, with your cheek kissing the flat surface. (This position is good for stomach sleepers.)

“You need an open airway and free circulation without direct conflict to pressure points,” she said. “If you can do that, you will be more successful at sleeping.”