Pillow Talk
I often have patients come in with neck pain that starts in the morning when they get out of bed. One of my first questions is what kind of pillow they are sleeping on? Pillows are a very important part of good spinal health and should not be overlooked. We spend approximately one third of our lives sleeping, and that time is spent on a pillow.
There are two easy tests you can do to tell if you are in need of a new pillow. If your pillow is made of foam or synthetic materials, fold it in half and place a shoe on it. If it springs the shoe off, it’s still good. If the shoe wins, then you are likely in need of a new pillow. If you have a down pillow, squeeze the air out of it, if it comes back to its original size it is still in good condition.
When replacing your pillow there are a few things to take into consideration. The neck should have a slight curvature so there is help to support the weight of the head, muscles of the spine and shoulders.
A pillow should maintain the height of four to six inches when lying on your back and should keep your head in line with your body. Your head should not be pushed up, or too low letting your chin jut forward. When sleeping on your side your head should stay in a neutral position in line with your body, the spine should stay in a straight horizontal line. If it is too high your upper ear approaches your shoulder, and too low your lower ear approaches your shoulder. Sleeping on your stomach puts a lot of stress on your neck, and I always recommend against it. If you cannot change your posture, a very flat or no pillow at all is best.
There are many different materials and types of pillows on the market; memory foam, water, synthetic and down filled. Find something that is comfortable and within your price range.
The pillow should be adjustable conforming to you when on your back or side, alleviating any pressure points. Your neck may hurt a little during the first few days of using any new pillow as it will adjust to the contour. If you have any questions you can contact us.
There are two easy tests you can do to tell if you are in need of a new pillow. If your pillow is made of foam or synthetic materials, fold it in half and place a shoe on it. If it springs the shoe off, it’s still good. If the shoe wins, then you are likely in need of a new pillow. If you have a down pillow, squeeze the air out of it, if it comes back to its original size it is still in good condition.
When replacing your pillow there are a few things to take into consideration. The neck should have a slight curvature so there is help to support the weight of the head, muscles of the spine and shoulders.
A pillow should maintain the height of four to six inches when lying on your back and should keep your head in line with your body. Your head should not be pushed up, or too low letting your chin jut forward. When sleeping on your side your head should stay in a neutral position in line with your body, the spine should stay in a straight horizontal line. If it is too high your upper ear approaches your shoulder, and too low your lower ear approaches your shoulder. Sleeping on your stomach puts a lot of stress on your neck, and I always recommend against it. If you cannot change your posture, a very flat or no pillow at all is best.
There are many different materials and types of pillows on the market; memory foam, water, synthetic and down filled. Find something that is comfortable and within your price range.
The pillow should be adjustable conforming to you when on your back or side, alleviating any pressure points. Your neck may hurt a little during the first few days of using any new pillow as it will adjust to the contour. If you have any questions you can contact us.