The main trick is to stop your neck from hanging forward for hours. A long flight keeps you in a cramped seated position, and that posture can load the neck and shoulders. Support your head with a neck pillow or a rolled-up layer, rest your elbows when you can, and get up or shift positions whenever the seatbelt sign allows it.
Small movements help more than people expect. Seated neck rolls, shoulder rolls, and gentle spinal twists can reduce stiffness, especially on longer flights. If you are using a phone or tablet, keep it higher so you are not constantly bending your head down into your lap.
If you already have a neck injury or chronic pain, the safest plan is to follow whatever positioning or medication advice your clinician already gave you before you fly.
Sources
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