Quick Overview On How To Position Pillow For Neck Pain

As humans, we indulge in many terrible daily habits that end up leaving us with the spine, back, and even neck pains. 

Some of these terrible habits include: 

• Slouching as we work 
• Looking downwards at our laptops and smartphones, and much more. 

Understand that doing all of the above can make the neck ache, and this ache has been termed a tech neck or, for some, text neck. 

Now with this tech neck issue, we go further to aggravate the problem by sleeping on our backs with the back of our heads positioned on the pillow while our heads are bent forward. 

If you never knew, it is vital to learn how to position pillow for neck pain, as even sleeping with our chins to the chest gets to overstretch the neck. And those who sleep on their side with their head drastically bent are not exempted either. 

Did you even know that sleeping on your belly with your head tilted and twisted at certain odd angles is terrible? Well, there are many reasons why this article will help you today. 

Positioning the pillow for neck pain

All the sleeping positions mentioned above are the most common ones that most of us do while on our beds. 

However, since most humans do them, it is vital to note that a good pillow and an acceptable way of sleeping will give the spine and neck the ideal support they need.

Sleeping in a position that does not place pressure on the shoulders or neck decreases neck pains and even boosts sleep. 

And if you want to decrease excess pain and pressure, your spine must be in a neutral position. But if it is not in that neutral position, you can place it exactly how it will be whenever it is upright. 

Nevertheless, you can take two sleeping positions when learning how to position pillow for neck pain. They are: 

Back sleeping 

Those who sleep on their backs are advised to use a thin pillow to help support the neck’s natural curve. At this point, it is advisable to use small neck pillows or specialized pillows that have in-built neck support. 

More so, you can place a small neck roll inside the case of a soft pillow. Sleeping on your back is among the best postures for those with neck pains. 

You must try maintaining your spinal curvature as you lay flat on your back. In addition, you can decrease morning stiffness and pain by sleeping with your two hands on your chest or sides. 

Overall, those that sleep on their back should try these pillows:

• Thin pillow:
• Cervical pillow:
• Supportive mattress:

Side sleeping 

If you sleep on your side, you will typically require a thicker pillow to ensure your neck and head are in the middle of your shoulders. But, again, you must consider the width and height of the shoulders. 

This means a small person will need a slimmer pillow, unlike individuals with broad shoulders. In addition, when you align the abdomen and neck regions of your spine, it decreases pressure on the cervical facet joint.

Thus, the neck becomes stabilized and moves freely. 

Stomach sleeping 

Usually, you should avoid sleeping on your stomach to decrease prolonged strain on your neck in one specific direction. 

However, you need to sleep on your stomach. In that case, you will need to utilize a very thin pillow to prop up your forehead and create a natural angle for your neck. 

In all, some things you should know as a back or side sleeper include: 

1. Please use a feather pillow as it can easily conform to your neck’s shape. But you must note that feather pillows tend to collapse with time and must be replaced yearly. 
2. For those that sleep on their side, your spine should be placed straight with a pillow higher underneath the neck than the head.
3. You can also get a traditionally-shaped pillow that has memory foam. This is needed as it conforms to the contour of our neck and head. There are also cervical pillows made using memory foam. More so, memory foam pillow manufacturers claim it assists in fostering adequate spinal alignment. 
4. The pillows you use should be tight enough and high enough. When they are stiff or high, your neck will be flexed all through the night, and you will feel stiffness and pain by morning. 
5. If you are riding in a car, train, or plane, or watching television, purchasing a horseshoe-shaped pillow to support the neck is advisable. It will also help prevent your head from dropping to a specific side whenever you doze off. 

Why are neck pains common? 

In learning how to position pillow for neck pain, it must be observed that neck pains are a common issue caused by plenty of factors. These particulars include but are not limited to the following: 

• Arthritis
• Poor posture 
• Muscle strain 

Furthermore, neck pain can move from mild aches to critical discomfort. It can get aggravated by specific activities like lying down. When it comes down to issue of neck pains, is widespread.

Research revealed that roughly 34.4% of responders experienced neck pain within one year. And approximately 13.8% reported neck pains that lasted more than six months. 

Nevertheless, a highly unnoticeable cause of neck pain has to do with making use of an unsuitable pillow. It is because most people sleep on down, feather, or polyester pillows. 

Understand that these pillows offer little responsiveness, pressure relief, or support. Thus, the user’s neck gets forced into an unnatural position. And this in itself results in stiffness and muscle strain. 

So, for those suffering from this neck pain, it is vital to pick a 

pillow that can offer the needed support and conform to the neck’s natural contours. 

Switching our normal sleeping position can get tricky as most of us establish our desired sleeping postures as early as childhood. 

In fact, some believe they sleep in one position but are unaware that they spend their time in all other positions. Meanwhile, others sleep in a specific position and wake up differently. 

In all, you can use pillows to support your arms as you sleep, as it aids in decreasing neck pain and strain. For example, as you sleep on your side, you can set a pillow between your knees and one underneath as you sleep on your back. 

Frequently Asked Questions(FAQs)

Conclusion 

Now that you have learned how to position pillow for neck pain, it is vital that you sleep on your side or back in a healthy yet well-supported position.

Also, ensure the pillows you buy to give the needed support and do not aggravate neck pain.