What Is The Best Pillow For Neck Pain?
What is the best pillow for neck pain? This is a very common question I often get from people. Every pillow you see has a claim or an advertisement stating how great that pillow is. There are many pillows that could be considered good quality pillows for neck pain. We will discuss some of the important aspects when choosing a pillow and finding the one that is best for you, not only for neck pain, but for great sleeping as well!
Does it Support the Curve of the Neck?
The spine has three curves in it. The neck (cervical) curve has a “C” shape to it when looking from the side, with the mouth of the C facing behind you. If you look at the spine from the front of the person it should appear to be straight up and down. There are seven vertebrae or bones in the neck, numbered C1 through to C7. A good pillow will support the “C” curve of the neck and keep the spine in proper alignment when a person is lying on their back. Ideally the weight of the head and neck is supported in a neutral position. If the pillow is too large, the head could be held up to high and forced forward, or if the person is on their side the head would be bent at an uncomfortable angle. This can cause muscle strain on the neck and shoulders and may cause you to wake up with a stiff neck. Other effects of stressful angles on the head and neck from pillow size could also affect breathing, and snoring. If the pillow is too small, there is no support under the neck and this can also cause the muscles to still support the weight of the head, even while at rest, further straining them.
An ideal pillow size will support the person in a neutral supine position (lying on your back) while supporting the weight of the neck and head completely. The best to know is of course to lie down and try it. A basic measurement is about 9-14 centimetres high and should support the neck, head and shoulders.
No Two Necks Are the Same
Even though we can measure neck curves and have an ideal curve pattern, no two people in the world have the identically same neck. Having looked at thousands of x-rays of people’s necks and spines, one thing I am definitely certain about is no two necks are the same! For example, you may have two adult men who are the same height, the first is 70kg in weight and slightly built and works at a desk, and the second is 95kg and built like a tank from hard manual labour. When the second man lies down on the pillow his head will flatten a soft or thinner pillow as compared to the first male whose head probably weighs less and his shoulders are much slighter. Often, a pillow may have a hard, medium and soft version of each size. If you sleep on your side, you want to make sure the pillow supports your head and does not tilt on an angle away from the bed, your head and neck should stay in alignment with your body. Your neck should be supported and the pillow should fit comfortably between the bed and your neck and head. The pillow should have some degree of flexibility to fit to your body shape and size.
Make Sure It’s Comfortable
Everybody has a different idea of what feels comfortable. Some people like a soft pillow, some people like a firm pillow. In order for a person to experience a deep relaxing sleep, and wake well rested, they need to feel comfortable on their pillow. The material the pillow is made out of is also an important factor of what will make the pillow feel comfortable. Make sure you are happy with both the level of firmness and material that the pillow is made from, and covered with. Some people prefer foam, others latex, you may prefer flannel, or cotton, these are individual choices.
Any Previous Neck Injuries?
Some people have existing problems with their cervical spines possibly from degenerative joint disease, bone spurs or cervical disc hernia ion to name a few. Arthritic neck pain can make a person very stiff in the morning and progressively loosening up as the day progresses, but they are limited in the amount of movement they have in their neck. It is paramount for an individual recovering from an injury, or supporting a healed injured cervical spine, or arthritic changes to have the proper support and possibly some degree of slight tractioning, providing relief and stability to the weaker areas of the neck. This will also alleviate any unnecessary stress to the cervical nerves. Often times a foam pillow or a bit of a softer density that supports the curve of the neck comfortably works well with these conditions.
Forward Head Posture
A person’s posture plays a significant role in pillow selection also. Many people have Forward Head Posture (FHP people whose hold their head and neck anterior to their bodies) which promotes neck pain and back pain, need the proper support of an orthopaedic or chiropractic support pillow. People who work at jobs where they hold their head forward most of the day may benefit from this type of pillow. A good experiment to try is too stand with your shoulders and buttocks flat against a wall, then glide your chin backwards until your head is touching the wall. This will give you an idea of how much forward head shift your own posture has. You could also have somebody look at you from the front and from the side, while your eyes are closed to also give you an idea if your posture is out of alignment.
Some of the possible benefits of selecting the best pillow for your neck include the following: waking up pain free, experiencing a deep and restful sleep, better breathing and maybe less snoring as a result, better circulation from decreased postural stress on cervical arteries and therefore increased oxygen uptake in the blood, better posture, no sleeping pills, better support and traction for your neck.
This is a general overview of some key aspects to consider when looking for the best pillow to fit your needs. Getting a great night’s rest and waking pain free is an important aspect of maintaining your wellbeing. Use the criteria we have discussed when choosing the best pillow for your individual needs. Often times the pillow companies will have a guide describing the benefits and positives of the different pillow types for you to look at.
This article is meant as a general overview and for informational purposes only and should not be used to replace the advice of a qualified professional. It is my goal goal for the public to better understand their health and general wellbeing. I urge you to consult with a qualified health care provider for diagnosis and for answers to your individual health questions.
Be sure to check out “Chiropractic Exposed!” A Free 11 Day Mini course ALL About Chiropractic! go to http://www.westcoastfamilychiropractic.com
About the Author
Stacey Burke is a Doctor of Chiropractic and co-founder of
West Coast Family Chiropractic in Hillarys, Perth West Australia. Dr. Burke graduated from Logan College of Chiropractic in 1996. He is married and has two sons and daughter. Dr. Burke is a six time Ironman Triathlon Finisher and enjoys cycling, running and ice hockey. His purpose at the Hillarys Chiropractic office is to help families , and the community restore and maintain their health through natural chiropractic methods, community outreach, and education.
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