Chiropractor Chris Jolliffe has revealed the science behind a viral travel hack that uses a rolled-up jumper to support the lower back on flights, claiming it 'makes a significant difference when sitting for a long period of time or trying to sleep.'
Jolliffe, founder of Back To Fitness, told Metro that when sitting upright in an aircraft seat, a gap often exists between the seat and the natural curve of the lower back.
How a jumper can help
'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,' he explained.
While Jolliffe prefers an inflatable lumbar support, he noted that everyday items work just as well: 'You don't necessarily need a specialist product. A rolled-up small towel, jumper or item of clothing can work well.'
However, he warned against overdoing it: '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.'
Movement and other tips
Jolliffe stressed that even a comfortable position should not be held for hours. 'The spine generally doesn't like being held in exactly the same position for hours, so changing your position regularly is important,' he said.
He recommended shifting weight from side to side, adjusting hips and shoulders, or simply altering how you sit. 'These small movements can make a big difference over a long flight.'
He also advised checking the seat area before settling: ensure the seat belt isn't too tight and remove bulky items like wallets or phones from pockets if they cause uneven sitting.
For those sleeping after a meal, he suggested avoiding 'unnecessary compression around the abdomen,' as a tight belt or waistband combined with slumped sitting can aggravate discomfort, particularly for people prone to reflux.
Finally, Jolliffe reminded travellers to get up and walk regularly, as long periods of immobility can increase the risk of DVT. Simple seated exercises include lifting heels, lifting toes, flexing ankles, and gently tightening calf muscles.
Metro's Maria Astardjieva tested the technique on a long-haul flight from London to San Francisco, packing a tennis ball in her carry-on. She reported feeling relief almost instantly when applying gentle pressure at the base of her spine.
