Neck Pain & Your Pillow: How They Are Connected

Survey says neck pain is more common to women than in men and survey also says it also common between ages 50 and 59. What is the connection between neck pain and your pillow? Well, the primary connection between the two is the fact that using the wrong pillow either causes or aggravates neck pain. But then, how do you know which pillow is right for you? Well, the appropriate size and shape of your pillow will depend largely on which position you favour when you sleep. It is quite natural for you to move from your back to your side to your stomach while you are sleeping. In fact, this can be necessary to keep your muscles from becoming stiff and sore when you wake up. However, about half of your sleeping time is spent in one position and that is what we call your favoured position. If you favour sleeping on your side, then your pillow should be thick enough so that your head and neck are at the same level. You will know that you pillow is too thin if your head tilts down or too thick if your head tilts up when you lie down. Both of these positions can subject your neck to too much stress, thus causing neck pain. If you favour sleeping on your back, then you hardly need any pillow at all. You simply need enough cushioning to fill up the small gap between your neck and the bed, but not so much that your head is lifted too high. Now, if you usually sleep on your stomach, the best option would be for you to choose another sleeping position. Sleeping on your stomach puts pressure not only on your neck and back, but also on your stomach, so you should never use this position at all. If you find that your pillow is too thin, here’s a little trick that you can try: Fold or roll up a towel and then put it under your pillow to see if it is now high enough. As soon as you have found the right height for your pillow, place the towel inside the pillowcase so that it won’t get dislodged as you move in your sleep. This is only a temporary solution, though. The best option, of course, would be to buy a new pillow that is exactly the right size and shape for you. Towards this end, you may want to give orthopaedic pillows a try. These are pillows designed especially to provide support for your head and shoulders. At first glance, you may balk at using orthopaedic pillows because they look odd. The truth is that it is their odd shape which makes them ideal. This shape helps ensure that the natural position and curve of your spine is maintained during sleep. An orthopaedic pillow usually has a hollow centre, which helps keep your head and neck in proper alignment. Built for the specific purpose of maintaining a healthy posture during sleep, an orthopaedic pillow will surely help relieve or prevent neck pain.