As a chiropractor, I often see neck pain, headaches, and poor sleep caused by the wrong pillow. Your pillow is key for spinal alignment, neck support, and good rest.
With so many options out there, how do you know which one’s right for you?
First, think about how you sleep.
For side sleepers, a firmer, thicker pillow keeps your head aligned with your spine. Look for one that fills the gap between your ear and shoulder. Memory foam or contoured pillows are a good choice.
Back sleepers need a medium-loft pillow that supports the natural curve of your neck. If it’s too thick or too thin, your neck won’t be supported properly.
Stomach sleepers should opt for a thin pillow, or even no pillow, to reduce neck strain.
Next, consider the material.
Memory foam offers great support and is perfect if you have neck pain. Latex pillows are hypoallergenic and provide firm support without being too rigid. Feather/down pillows are soft but can flatten over time, and polyester pillows are affordable but don’t last long.
A good pillow should keep your head, neck, and spine in a neutral position. If you wake up stiff or sore, your pillow might not be supportive enough.
For added relief, speciality pillows like cervical, contoured, or wedge pillows can help with neck pain or sleep issues like snoring and acid reflux.
Also, don’t forget to replace your pillow every 18-24 months and use a pillow protector to keep it clean and allergen-free.
Choosing the right pillow is a simple way to improve your sleep and spinal health.
If you’re not sure where to start, test a few options or ask a chiropractor for advice.
The right pillow can make a big difference in how well you sleep and how you feel when you wake up!
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