Good posture is critical for a good night's sleep and avoiding pain. The right pillow can support a healthy sleeping posture. To choose the right pillow, you must first evaluate how you sleep. Each sleeping position can benefit from a different type of pillow, but ultimately, you'll want to choose one that will retain its shape.
The key to a healthy spine and a good night's sleep is keeping your neck neutral, even if you move around throughout the night. At Bomberg Chiropractic, we want to make sure you support your spine health. To do that, we know choosing the correct pillow and when it's time for scheduled care are key.
To help you make that decision, here are some tips to help you find the right pillow for your specific needs.
Ask Your Chiropractor
One of the best ways to determine your needs is to talk to your chiropractor. They can help you review common causes of neck pain and pinpoint the type of pillow that might work best because they have the experience to back up the knowledge.
Research Your Options
It's also encouraged as you research the options available to look at reviews based on the position you sleep in. You can also find input specifically from people who are also experiencing the same kind of pain, and they may have recommendations for pillows that help them, along with the price, name, and even the store where they bought it from.
Know the Right Size
Typically pillows will be between four and six inches in height to help alleviate the main pressure points around the shoulders and neck. The size will be another large consideration, and the main focus needs to be that the pillow should keep your neck in a neutral position, be comfortable, and offer good support.
Don't Just Settle
And with most situations, we never recommend settling for a budget-priced pillow. While paying a less expensive price can be tempting, it may not resolve the issues and end up causing more pain from the discomfort.
Know Your Sleeping Position
Choosing the right pillow will provide the proper support for your neck and shoulders.
So, what are the right options for each position?
Side Sleepers
People who sleep on their sides should choose a firm pillow with an extra-wide gusset. The gusset is part of the pillow sewn between the top and bottom panels to give it extra width. This extra width helps bridge the space between your shoulder and your ear, helping to keep your cervical spine in a neutral position.
People who sleep in this position should also consider sleeping with a pillow between their legs to give extra support to their lumbar spine.
Back Sleepers
Back sleepers should choose a thinner pillow to avoid placing their head in a forward posture. They can also benefit from having an extra loft in the bottom third of their pillow. Memory foam pillows with extra neck support are a great example of this; they have a thicker area at the bottom of the pillow to maintain the proper curvature of the cervical spine.
Memory foam is also an excellent choice because it molds to the shape of the head, providing consistent support throughout the night. Back sleepers should also consider placing a pillow under their knees to support their lower back.
Stomach Sleepers
People who sleep on their stomachs should choose the thinnest type of pillow they can find. Sleeping with a thicker pillow can push the neck upward into an unnatural position, causing neck pain. Stomach sleepers may also experience lower back pain when sleeping on a more cushioned pillow.
Another option for people who sleep in this position is to sleep with no pillow at all. This can help keep the cervical spine in a more natural position and alleviate unnecessary stress on the neck.
Chiropractic Care in the Twin Cities Metro Area
If you are suffering from neck or back pain, Bomberg Chiropractic can help. We offer chiropractic care, including neck and back pain treatment and spinal decompression.
We also offer massage, TENS therapy, and several other modalities to help relieve pain and dysfunction. If you have any questions or would like to schedule an evaluation, please call us at 763-450-1755, or you can message us online to connect with our team today!