Does your neck hurt when you wake up? Your pillow may be partly to blame. Pillows that don't fit your preferred sleep pattern can make neck pain worse, cause headaches, and more.
The human neck has a wide range of motion and is prone to injury. The vertebrae in your neck are the thinnest vertebrae in your spine, but they support the weight of your head, a full 10-11 pounds. Imagine a 10-pound bowling ball at the top of your spine. If your neck isn't resting when you're in bed, a lot of things can go wrong.
If you suffer from chronic neck pain or want to avoid neck pain, which pillow is best for your head? The goal is to make sure your head doesn't tilt too far in any direction. When in bed, it should simply rest on your shoulders in a neutral position, just like when you stand up. So what kind of pillow should you use? In this blog, Dr. Bonaventure Ngu of the Premier Spine Institute gives five tips for choosing the right pillow.
Neck pillows help relieve neck pain
Neck pillows are specially constructed to provide neck support and keep your spine properly aligned while you sleep. The neck pillow conforms to your anatomy. The neck is higher and the head is more compressed. Just like you have an ergonomic chair when using your computer at your desk, your pillow should also be ergonomic to support your neck. Neck pillows come in different shapes and materials.
If you are transitioning from a regular pillow to a neck pillow, you may find that the neck pillow feels strange at first. Using it for short periods of time during the day can make the transition easier when you're on a recliner or on short breaks.
neck pillow for back sleepers
Finding the right pillow for your neck depends in part on how you sleep. If you sleep on your back, try to choose a pillow that fits your head and neck so your neck is fully supported. Memory foam pillows or water pillows are good choices. They keep their shape but adapt to your anatomy.
Sturdy pillow for side sleepers
If you sleep on your side, a firm pillow is a good choice. Putting most of the pillow under your neck, not under your head, helps keep your spine aligned.
It would help if the pillow had gussets. A gusseted pillow is a pillow with extra material that has seams sewn into rectangular panels on all four sides of the pillow to adjust the filling as you move your head. Pillows without gussets are just two pieces with the top and bottom sewn together. Side sleepers may also need a special pillow to put between their legs to help keep the spine aligned.
Thin pillow for stomach sleepers
When you sleep on your stomach, you put pressure on your back. Your back arches as your neck twists to the side. If you are a stomach sleeper, use only thin pillows or no pillows to avoid extra pressure on your back. Using another thin pillow under your abdomen can help relieve pressure on your back.
Horseshoe pillow for travel
Horseshoe pillows support your neck well when you are in a car, plane or train. If you have a problem with neck pain, don't let your head hang to one side when you sleep on a plane. Make sure your neck is supported.
To learn more about how to get a good night's sleep, or if your neck or back pain is preventing you from enjoying life to the fullest, call or make an appointment online at Premier Spine Institute.