Neck Pain and Pillow Problems
Do you wake up with a stiff and sore neck? Sleeping on any old pillow can contribute to neck pain and stiffness and may result in a poor night’s sleep. We spend one third of our lives asleep, which is when our bodies heal and rejuvenate. Therefore, purchasing a good pillow should be considered a wise investment for good health.
A pillow that is old, the wrong shape, size or density can cause neck pain and headaches due to incorrect spinal posture, which is a major contributor to poor quality sleep.
Australian Physiotherapy Association Physiotherapist Marcus Dripps suggests replacing your pillow every 18 months to make sure they are providing adequate neck and back support.
There are also some basic principles to follow to help select the right pillow:
1. Consider your sleeping habits
Ultimately, a side sleepers’ pillow should support the spine in a neutral position. The best pillow for you will fill in the space between the mattress and your head and neck.
If you sleep on your back, it is important to consider the height of your pillow. The more rounded your upper back, the more your head protrudes forward of your neck and upper back, which means the higher the pillow you require. You may also benefit from something that “fills the curve” in the back of your neck: a flatter pillow with a small contour, for example.
Stomach sleeping is not recommended due to the sustained rotation of your neck. You are essentially looking over one shoulder for a few hours. This compresses one side of your neck and over-stretches the other. This position is basically asking for a sore neck when you wake up. You may find your neck pain disappears overnight just by switching to your back or your side!
2. Seek advice from your physiotherapist
As you can see the ideal pillow for you will depend on many factors, particularly preferred sleeping position. If you have a neck or shoulder condition, you may need to discuss pillow options with your physiotherapist.
3. Try before you buy
Here at Back in Motion Hawthorn, we sell 3 different pillows which may be appropriate for you. We offer a 2-week try before you buy trial to see whether you like your new pillow. If you don’t get a better night’s sleep and less neck pain, then simply return the pillow with no charge.
Your neck may feel different or uncomfortable during the first few nights of using any new pillow. This is because it is still adjusting to the new support. However, a pillow that does not ease your neck pain in about a week is probably the best one for you or you may have a neck condition that requires physiotherapy treatment.