If you frequently wake with neck pain, then the cause could be the pillows you sleep with. Sleeping with a pillow that doesn’t support your neck and back adequately can lead to neck muscle tension and, ultimately, neck pain. The right pillow should cradle your neck and provide comfort and support. Neck pain is a very common condition, and it is estimated that around 1 in 3 adults will experience neck pain at least once a year but using the right pillow could prevent this from reoccurring. If you’re affected, then here’s everything you need to know about how to choose the best pillow for neck pain.
How many pillows should you sleep with?
The general consensus amongst experts is that sleeping with one pillow is the best choice for optimal support and comfort to avoid neck pain. However, in some circumstances, it might be better to sleep with two pillows, including if you are a side sleeper. Depending on the width of your shoulder, which can vary widely between males and females, the main aim is to fill the space so that the head and spine are in approximate horizontal alignment. In addition, side sleepers can reduce the extra pressure on their neck, low back and pelvis by sleeping with one pillow under their head and one pillow between their legs. This pillow between the knees will reduce the twisting momentum through the pelvis. This postural support is beneficial when receiving treatment and recovering from an injury to the sacroiliac joints of the pelvis.
How often should you wash your pillows?
How often to wash pillows is one of the most commonly asked questions when choosing a new pillow. While cleaning your pillowcases regularly (at least weekly), you should thoroughly wash your pillow around once every four months. The four monthly cleaning cycle will not only keep your pillow free from germs and bacteria but also help it last longer. Most down and fiberfill pillows are washing machine-friendly, making them easy to clean. However, if you have a latex or memory foam pillow, these cannot be placed in the washing machine. Instead, it would be best to use a mild sudsy soap solution to spot any stains and then thoroughly clean the pillow with a vacuum cleaner.
Will sleeping without a pillow improve posture?
There is limited research on whether sleeping without a pillow will improve your posture. But anecdotal evidence suggests that, for some sleepers, pillowless sleeping can reduce neck and back pain which will, in turn, improve your posture. However, each sleeping position will strain a different part of the neck or back, and your needs will be determined by how you sleep.
Sleeping without a pillow works best for stomach sleepers because without a pillow, the lower neck angle in this sleep position encourages better spinal alignment. Whilst difficult to change sleep postures, sleeping on your front is the position that we, as chiropractors and osteopaths, would least recommend. This is because the neck is then positioned into the maximal rotation and spinal extension to get the face and chin to the side. Front sleeping places the weight of the shoulders on the neck, and the weight of the pelvis through the lower back vertebra.
Side and back sleepers usually require a pillow to maintain proper spinal alignment. Therefore, if you are a side or back sleeper, you are not recommended to sleep without a pillow.
How do posture pillows work?
Posture pillows, also known as ergonomic sleeping pillows, are a great choice if you are suffering recurring neck pain and can’t relieve this using a conventional pillow. A posture pillow will cradle the contours created by your body alignment as you sleep and help reduce any body tension caused by staying in one position all night. As a result, any neck or back pain you experience when you wake up should decrease. As mentioned above, the best pillow depends on how you sleep, so it’s best to look at various pillows.
If you frequently wake up with neck pain, try visiting a chiropractor or osteopath. Both professionals are highly qualified primary healthcare practitioners, specialising in correcting musculoskeletal pain. Treatments may include spinal manipulation or mobilisation, massage, stretching, and stress management strategies to help relieve your chronic neck pain.
We are delighted to offer a Free 30-Minute Consultation to discuss your neck pain: during this time, we will take the time to explain what we do, how we could help control your pain levels, and much more.
