How Much Does Your Pillow Affect Your Neck Health? 

International Spine, Pain & Performance Center Blog  How Much Does Your Pillow Affect Your Neck Health? 
 How Much Does Your Pillow Affect Your Neck Health? 

You're not imagining it: your pillow does make a big difference in the quality of your sleep. The right pillow can reduce stiffness, prevent neck pain, and help you sleep better, while the wrong pillow may exacerbate discomfort and lead to long-term issues.

But how do you know if you have the right pillow? Read on as the International Spine, Pain & Performance Center team explains how much your pillow can affect your neck health and how to pick the right one for the sake of your neck health.

The importance of proper support

Your neck has a natural curve, and maintaining that alignment while you sleep is the secret to waking up without muscle strain. A good pillow can help keep your neck in the right alignment.

When testing pillows, find the combination that keeps your neck and spine neutral. A pillow that is too flat or too high forces your neck out of the proper alignment. This can lead to sore muscles, stiffness, and even chronic pain.

How your pillow materials impact your neck

The material of your pillow matters as much as its shape and height. Here’s how different pillow types can impact your neck:

Memory foam

Memory foam pillows are made of viscoelastic polyurethane foam and slowly spring back to their original position. Because of their unique density, they adapt to your head and neck and reduce pressure points. 

The downside is that some people find foam mattresses and pillows too hot.

Feather pillows

These are soft and adjustable but may not provide consistent support if they flatten over time. If you choose feather pillows, replace them if they flatten too much and don't support your neck enough.

Orthopedic pillows

Orthopedic pillows are designed for neck health because they correct your body posture. They offer ergonomic support for side and back sleepers. Look for the label on your orthopedic pillow indicating which sleeping position you use.

You don't have to spring for an orthopedic pillow if it's not in your budget. If you're in a pinch, you can quickly make a cervical neck roll pillow with a pillow case and a beach towel.

Choosing the right pillow for you

Your preferred sleep position also determines what type of pillow will work best. 

Back sleepers may find that a medium-thin pillow is enough to support the natural curve of their neck. Piling pillows too high can force your neck into an awkward angle.

If you're a side sleeper, you'll need a slightly thicker pillow to fill the gap between your neck and shoulder. Orthopedic pillows can be particularly helpful here because they hold your neck just in the right position.

Sleeping on your stomach can strain your neck and back the most. However, to avoid overextending your neck, consider a very soft pillow or none.

If you move positions throughout the night, keep a few pillows on your bed so you can easily readjust throughout the night.

Is it time to get new pillows?

If you wake up with stiffness or pain in your neck, it’s a sign your pillow might not be doing its job. Other signs that you need a new pillow include:

To get the most out of your new pillows, replace them regularly — typically every 1-2 years. Wash pillow covers frequently and consider investing in a high-quality pillow protector to keep allergens and dust mites at bay.

A new pillow isn’t the only solution for neck pain

Your pillow (and mattress, for that matter) contribute to the quality of your sleep, but they aren't the only factors for neck pain. If you have chronic neck pain that doesn't subside (even with new pillows), give us a call.

Neck pain can also result from tech neck, herniated discs, muscle strains, cervical stenosis, or sports injuries. Your International Spine, Pain & Performance Center provider can pinpoint the source of your neck pain and create a customized treatment plan. 

Your treatment may include physical therapy, injections, medication, or radiofrequency ablation. Good sleep hygiene — and the right pillow — can complement any of these treatments.

Don't let neck pain keep you up all night. Help for neck pain in Washington, D.C., and Arlington, Virginia, is just a call or click away.

 

You Might Also Enjoy...

5 Ways to Manage Your Herniated Disc Pain at Your Desk Job

5 Ways to Manage Your Herniated Disc Pain at Your Desk Job
Sitting at a desk all day and wondering what you can do for herniated disc pain? We’ve got you covered! Read on to learn five ways to manage herniated disc pain easily from your desk — and what to do when these remedies alone aren’t enough.

How Epidural Steroid Injections Alleviate Neck Pain
Neck pain is a pain in the neck. Thankfully, epidural steroid injections can help reduce inflammation and alleviate your pain. Please continue reading to learn more about cervical (neck) epidural steroid injections and how they work.