Do you wake up with neck pain? If so, your pillow might be the problem. A pillow that is not appropriate for your preferred sleeping position might aggravate neck pain, cause headaches, and other issues.
The human neck has a large range of motion, which makes it susceptible to damage. The vertebrae of your neck are the thinnest in your spine, but they sustain the weight of your head, which is a whole 10-11 pounds.
What is the greatest pillow for your head if you suffer from chronic neck pain or wish to avoid it? In this blog, we’ll find out what type of pillow might be best for you and also share some good pillow options.
Understand Your Sleeping Position
We all have a favorite sleeping position, in which we feel the most comfortable. For different sleeping positions, there are different pillows that work better.
For Back Sleepers: If you sleep on your back, a pillow that is rather low can work best for you. Look for a pillow that supports your neck and keeps your head in line with your spine. A tiny rolled towel or roll-shaped pillow can be placed under the neck to provide additional support. The rolled towel or pillow can be placed inside the pillowcase. Some pillows incorporate both of these aspects, with a roll-shaped section for the neck and a deeper, lower portion for the head.
Some people find it helpful to try changing the position of their pillow to make it more comfortable. For example, many people find that sleeping with the pillow tucked slightly under their shoulders is more comfortable. Tucking the pillow under the shoulders elevates the head and prevents the neck from bending forward. A medium-firm pillow with a slight curve is usually a good choice.
Side Sleepers: If you sleep on your side, it is recommended that you use a thicker pillow that can fill the gap between your neck and the mattress. The neck and head should be straight over the shoulders, as they would be when standing with proper posture. This helps keep your spine straight. A contoured or firmer pillow often works well.
A rolled towel or roll-shaped pillow can work great when placed under the neck, along with a pillow for the head. Resting one arm on a pillow and placing a pillow between the knees provides additional spinal support. Some body pillows may offer support similar to this combination of pillows.
Stomach Sleepers: If you sleep on your stomach, a soft and thin pillow is usually recommended. However, this position is not recommended since it causes the back to arch and the head to turn, both of which stress the neck. Changing sleep patterns can be difficult, but trying to fall asleep in a different posture is recommended.
If this is not practicable, use a flat pillow for the head or no pillow at all. It should be low enough so that your neck stays straight and doesn’t bend too much. Another option is to position the pillow under the forehead, lifting the nose off the mattress and keeping the head and neck in a more neutral position.
Consider Pillow Material
The material of your pillow is an important factor to consider while buying the best pillow for neck pain.
Here are some popular pillows fill that can help you with neck pain:
- Memory Foam: You must have heard of memory foam, it is quite popular these days. Memory foam molds to the shape of your head and neck and keep your spine aligned with your neck. It’s good for support and can help with neck pain by keeping your spine aligned.
- Latex: Latex pillows are firm and supportive but softer than memory foam pillow, they can alo mold according to the shape of your head but are not rigid as memory foam. They also stay cool, which can be a bonus if you get hot while you sleep.
- Feather or Down: If you don’t like soft pillows, these pillows are not for you. These pillows are soft and can be adjusted by fluffing them. However, they may not provide as much support as memory foam or latex pillows, but it totally depends on your preference and sleeping position.
- Buckwheat: These pillows are filled with buckwheat hulls. They offer good support and adjust to the shape of your neck but there are disadvantages of buckwheat pillows: they can be noisy and require some time to adjust.
Check Pillow Firmness
Some people like soft pillows, some like their pillows to be firm, this not only about comfort but a pillow firmness also affects how well it supports your neck.
- Soft Pillows: Most people prefer the feel of a soft pillow for neck pain, like the ones found in hotels. If you sleep on your stomach, it will be a good option for you or if you are someone who likes a softer feel. A side and back sleeper might not offer enough support to your neck and back.
- Medium Pillows: If you sleep on your back or sideways, these pillows are a good choice for you. They offer a balance between comfort and support. These pillows offer a balance and help you get better quality sleep at night.
- Firm Pillows: If you are someone looking out for extra support, this can be a good option for you. A side sleeper can also consider using the pillow as they keep your neck in the right position.
Try Different Options
Sometimes, the best way to find the right pillow is to try a few. If you’re still having trouble, consider talking to a doctor or physical therapist. They can give you personalized advice based on your specific needs.
Replace Your Pillow Regularly
Pillows don’t last forever. Over time, they can lose their shape and support. It’s a good idea to replace your pillow every 1-2 years to make sure it’s still helping your neck stay healthy. If you are someone who takes good care of your pillows, your pillows can last a little longer.
Conclusion
Choosing the right pillow can help reduce neck pain and improve your sleep. By considering your sleeping position, pillow material, and firmness, you can find a pillow that supports your neck properly. Don’t be afraid to experiment and find what works best for you.
The most recommended pillow for neck pain is a cervical memory foam pillow. Cervical pillows, often known as orthopedic pillows, have a particular shape. The pillow has a higher part where the neck is supported, and a lower section where the head is supported. This design makes it a perfect choice for people suffering from neck pain as it helps to maintain the normal cervical curve.