Neck pain can be reduced with suitable pillows and sleeping positions. As with so many other things, an ounce of prevention may be worth a pound of cure for neck pain. It’s true that neck discomfort reasons, like age-related wear and tear, are beyond your control. On the other hand, you can take several measures to lower your risk. Examining how you sleep and how it can impact your neck pain is an excellent place to start.
Pillows and the Sleeping Position
- Lying on your side or back is the most comfortable position for your neck. When you lie on your back, a round pillow maintains the natural alignment of your neck, while a flat pillow provides comfort for your head. It can be accomplished by using a particular pillow with integrated neck support and an indentation for the head to rest in or by tucking a small neck roll into the pillowcase of a soft Bedding n Bath More recommendations for side- and back sleepers are as follows:
- Use a feather pillow from Bedding n Bath, which will readily conform to the curvature of your neck. On the other hand, Feather pillows should be replaced every year or so because they degrade over time. On the other hand, Feather pillows should be replaced every year because they deteriorate over time.
- Another option is a regular-shaped cushion with “memory foam,” which conforms to your head and neck shape. Some cervical pillows also contain memory foam. Spinal alignment is guaranteed with memory foam cushions.
- Avoid using a stiff or too high pillow while you sleep because doing so keeps your neck flexed all night, which can cause pain and stiffness the next day.
- If lying on your side, maintain your back straight by placing a pillow beneath your neck slightly higher than your head.
- If you fall asleep while driving, riding on a bus, or watching TV, a horseshoe-shaped pillow can support your neck and prevent your head from nodding to one side. However, if the neck support is too large, it will force your head forward.
Sleeping on your stomach is bad for your spine because your back is arched, and your neck is twisted to one side. As we rarely wake up in the same position, we fell asleep in, preferred sleeping positions are typically acquired early in childhood and are challenging to change. However, sleeping on your back or side is advised to begin the night in a well-supported, healthy position.
Think About the firmness or softness of your mattress.
Your shoulder won’t sink into the mattress as much if your mattress is firmer due to this. Thus, you’ll need a thicker pillow. Dr. Bang states, “the pillow will need to occupy a greater gap between your head and your mattress.” Your shoulder will sink into the bed if you have a memory foam mattress topper or pillow-top mattress. Therefore, you’ll need a thinner pillow. He explains that the pillow will need to fill the space between your shoulder and your head.
The Best Pillow adjusts to your position.
For most people, he explains, cervical contour pillows are preferable. It is because the center has a hollow where your head rests. So, while you’re on your back, your neck rests on a less high side; when you’re on your side, it rests on a more elevated side. So, your neck will be supported by foam contour pillows best. It is a good idea to keep a variety of pillows on hand to allow for change when recovering from a neck injury or a flare-up of a cervical spine issue. In addition, different types of pillows may be more helpful at various phases of healing.