The other reason you should always pack a jumper in your carry-on

This could be the game changer sleepy travellers are looking for (PIcture: Getty Images/iStockphoto) You’re off on a sun-soaked holiday, but before you hit the beach, you have to sit on a flight where temperatures feel more Arctic than Algarve. We all know that a cosy jumper is the only way to survive airplane aircon — but there’s another, more important reason, to pack an extra layer. This year so far, I’ve spent roughly 64 hours on a plane, from Barcelona to Nashville, and as a frequent flyer I have a few well-practiced hacks to make air travel more bearable. My top tip? When it comes to getting some sleep, you need to fold up your jumper (a blanket, scarf or pillow works too), and put it in the small of your back. It’s always helped me get some shut eye, and I’ve never really known why. Here, chiropractor Chris Jolliffe explains the actual science behind it. Why it’s essential to take a jumper with you on an airplane Chris, founder of Back To Fitness, tells Metro that this technique ‘makes a significant difference when sitting for a long period of time or trying to sleep.’ He explains: ‘When you’re sitting upright in an aircraft seat, there is often a gap between the seat and the natural curve of your lower back. ‘A small amount of support in this space can help you maintain a more comfortable position and reduce the feeling of your lower back having to work to support you for hours at a time.’ Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. Chris adds that, while he tends to opt for an inflatable lumbar support, you can make do with items you probably already have. Don’t get on another flight without it (Picture: Getty Images) ‘You don’t necessarily need a specialist product,’ he says. ‘A rolled-up small towel, jumper or item of clothing can work well.’ It’s not just a case of just a stuffing it behind you though. ‘The important thing is not to overdo it,’ adds Chris. ‘You don’t want to push the lower back into an exaggerated arch. ‘The aim is simply to gently fill the hollow of the lower back and provide some support, rather than forcing the spine into a particular position.’ Plus, even if this position feels super comfortable for you, on a long-haul flight, you still need to switch it up. Chris explains: ‘The spine generally doesn’t like being held in exactly the same position for hours, so changing your position regularly is important. ‘You can shift your weight from one side to the other, adjust your hips, move your shoulders or simply change how you’re sitting. These small movements can make a big difference over a long flight.’ You don’t just need to take mine and Chris’ word for it either. On TikTok, travellers are full of praise for this sleeping technique. @kelsey.rozeboom Your spine🦴🩻 will thank you!! Grab a sweatshirt or a vest and roll it up tight. Then place it in the small of your back, that’s it! I always travel with an extra sweatshirt (usually one that doesn’t fit in my bag but I know I’ll wear) and use that as lumbar support! We all have that healthy curve back there & we should support it. The average human bends forward at the waist 3,000-5,000 times a day (yes this means sitting and we as humans do a lot of this). So, having something that supports our natural curve that’s often lost with sitting is a must. You can adjust it up and down as needed. Feel free to do this in your car, too! (Or on the couch 🛋️, at your desk, and any other time you are sitting). Logan, myself, and our parents all have them in their cars. A little goes a long way! Let me know if you try it or you need help finding the right place for you! 🦴😋 #spinehealth #chiropractor #lowbackpain #lowbackpainrelief ♬ original sound – Snapchat_sounds ‘I love to bring a lumbar roll with me always, even on shorter flights, anything longer than one to two hours,’ says content creator Winnie. ‘It helps to relieve all that pressure when you’re sitting.’ And TikToker Kate Hooker says this is one of her ‘best tips to maximise sleep on a long haul flight’. In a video, she told her followers: ‘Get yourself a jumper, a blanket, a spare pillow, anything that you can fold up into a flat-ish situation and put it under the lower part of your back. ‘I promise this will make you feel a little bit more comfortable.’ And on the r/Flights subreddit, several posters have suggested the same piece of advice. When one fed-up traveller asked ‘Are there any hacks for actually getting some sleep on a long haul flight?’, responses included ‘plane pillow at my lower back for lumber support’ and ‘airplane pillow at lower back.’ Travel beyond the headlines Hi! I’m Kristina Beanland, Metro’s Lifestyle Editor. If you love reading about long-haul destinations — both the well-loved and the not-so-well travelled — affordable city breaks (including the best places to eat), and how travel can change you for the better, you’re in the right place. Where to next? (Picture: Kristina Beanland) Be sure to sign up to The Getaway, Metro’s weekly newsletter, to keep up to date with the Metro Travel team's adventures. Sign up now. Plus, don’t forget to catch up on our regular series, including Travel Hot Takes, where we share unpopular opinions, B-List Britain, which spotlights some of the UK's overlooked gems and Rooms Without Views, our no-holes-barred honest thoughts on windowless hotel rooms. What else can you do to maximise your comfort on a long flight? Chris says it’s not just your lower back you should be wary of when trying to sleep — he recommends the classic neck pillow, for head and neck support too. But he also says to be mindful of little annoyances that could be lurking in your seat. Chris says: ‘I’d recommend checking what’s around you before settling down. ‘Make sure your seat belt isn’t uncomfortably tight and avoid having bulky items such as a wallet, passport, phone or other objects in your back or side pockets if they are causing you to sit unevenly. ‘Small things can become surprisingly uncomfortable when you’re sitting on them or against them for several hours.’ If you’re trying to sleep after eating your evening meal, Chris warns to ‘avoid unneccessary compression around the abdomen.’ ‘A very tight belt or waistband, combined with slumped or compressed sitting, can aggravate discomfort for some people, particularly those prone to reflux,’ he says. ‘Sitting relatively upright and avoiding tight clothing around the stomach is commonly recommended for people with reflux symptoms.’ Finally, Chris also reminds travellers to get up and walk about, as long periods of immobility can increase the risk of DVT (blood clots). ‘Simple exercises while seated include lifting and lowering the heels, lifting the toes while keeping the heels down, flexing and extending the ankles and gently tightening and relaxing the calf muscles. ‘You don’t need to wait until you feel stiff before moving — regular little movements throughout the flight are useful.’ Metro puts the 'tennis ball' tip to the test Metro‘s Maria Astardjieva recently flew long-haul from London to San Francisco – and packed a tennis ball in her carry-on luggage to see if it would help with mid-flight aches and pains. She says of her experience: ‘I’ve seen countless tips promising to make long-haul flights more bearable. But one suggestion kept cropping up: pack a tennis ball. ‘It’s cheap, weighs next to nothing, and, crucially, takes up barely any space. Maria before her lengthy UK to US flight (Picture: Maria Astardjieva) ‘I started by positioning the ball at the base of my spine, just above my tailbone – the epicentre of that dull ache that seems to appear the moment you start approaching your 30s. ‘Leaning back into the seat, I applied gentle pressure and slowly shifted my weight. Almost instantly, I felt relief…’ Read the full story here Do you have a story you’d like to share? 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