PILLOW TALK
Choosing the right pillow can feel like a real “snooze”! The people I speak to about this have often been through several pillows in only a few months and just can’t seem to find the right one! Does this sound familiar? Most people are also surprised to learn that the general recommendation is to replace your pillow yearly. Here are some things to think about when considering a new pillow. SLEEPING POSITION: The back sleeper should generally use a pillow that is relatively low to avoid from putting the head into too much forward flexion. A small rolled towel can be placed underneath the pillow case and on top of the pillow to gently support the small curve in the neck throughout the night and help keep the spine in a more neutral position. The side sleeper should look for a pillow that is higher and high enough that the pillow fills the space between the shoulder and the neck to keep the spine in a neutral position. This would be similar to how the neck would look in an upright, standing position. The stomach sleeper should just not be sleeping in this position! It puts the neck into an extended and rotated position which is very hard on the spinal joints. If this is the only option, come in and see us about the neck pain you must have! But in all seriousness, a low pillow should
be used, or even no pillow at all, in order to minimize the extension position of the neck. MATERIAL: The simplest and easiest to care for material is just regular foam . It offers a moderate amount of support, but can’t be easily adjusted throughout the night to conform to the position that you have ended up in. Down is a great material, as it is easily manipulated and can be altered throughout the night to offer comfort in whatever position you may end up in! However the feathers aren’t as supportive as some of the other materials. It can pose an issue for anyone who has allergies or sensitivities. Memory Foam pillows are very popular recently. They are nice because they conform to the shape of the head and neck and can readily offer support throughout the night for various positions. Anecdotally however, I do find that some individuals find these pillows very heavy and firm so try before you buy! Cervical Pillows are most commonly foam or memory foam. They have a contour to support the neck and a depression for the head to rest in. They do the best job to keep the neck parallel with the mattress and get my vote for the best pillow for individuals with neck pain no matter if you sleep on your side or your back!
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