This is because sleeping on your back helps your head, neck, and spine stay in neutral alignment which is absolutely key to reducing your chances of neck (or back) pain at night. Dont be afraid to try out different pillows until you find one that suits you. Whatever the sleeping position, the right mattress and pillow can help keep ones neck in a neutral position while sleeping. As a chiropractor, my goal has always focused on improving the health of my patients by optimizing their sleep. If you have a firmer mattress,youll need a thickerpillowbecause your shoulder wont sink into the mattress very much. There are different types of stretches depending on where the pain is located in your neck. The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians. Treatment for neck pain is determined by the cause and the kind and extent of symptoms. Sleeping with your chin to chest can overstretch your neck as most of our daily activities are done that way. What cant be done now may be possible in the future. This means that the middle of the pillow is cupped for the head, and the front edge is raised slightly to support the neck. If youre experiencing neck pain after using your orthopedic pillow, dont worry you can do a few things to ease the discomfort. It can feel comfortable at first, but once you fall asleep for hours and your neck isnt being supported properly, all kinds of neck problems can happen as you sleep that you may only realize once its too late.. Sleeping in bed is another matter. This category may be a trial and error recommendation. . Several causes have been identified and described medically. Side sleepers put a lot of pressure on their shoulders and other pressure points like the hips and knees while they sleep. These are usually shaped like a horseshoe or a dog bone. The other is to use neck pillows designed for sitting. As was mentioned in the blog article Snoring Solution: Look to the Pillow, a study reported in the Journal of Physical Therapy Science found that for side sleepers and back sleepers ,contoured pillows are better than those of a uniform height for treating snoring, sleep apnea, and neck pain. Read ourguide on thebest pillows for neck painfor an extensive list of choices. Ireland's Highest-rated Orthopedic Mattress Designed By a Chiropractor. Traditional bed pillows were filled with feathers and/or down, which are still used today, but down alternative has been gaining in popularity. Check out our list of the best mattresses for side sleepers to make sure you have a mattress that properly supports this position. The best recommendation is a body pillow high enough to let the head turn to the side without strain, and enough body under the abdomen to keep the back from sagging. In some cases, such as when there is nerve damage or inflammation, proper medical treatment can help to relieve the pain. The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user. Have any questions? There are laptops on the market with screens that can be elevated when the device is open. Downpillows are somewhat more supportive but still require fluffing up. Since the body, including the neck, is relaxed, the sleeping position is the determining factor, influenced by the mattress and the pillow. There are any number of congenital malformations and misalignments of the neck. Looking to buy a mattress or sleep accessories? Best of all, natural latex foam is highly durable, so I know my pillows will continue to provide lasting comfort night after night. My designs have been nominated for numerous awards and I continue to be at the forefront of this industry, helping people get the best nights sleep possible. Keep your computer monitor at eye level by adjusting your desk and chair as needed. Some of the others are degenerative arthritis, rheumatoid arthritis, osteoporosis, fibromyalgia, infectious disease, congenital malformation and misalignment, trauma (injuries), and posture. Beyond that, you can experience problems with your whole spine twisting the wrong way whichover a long timecan create lasting damage,he adds. Your height, weight, and personal preferences will help determine what pillow you ultimately choose, but here are some general guidelines based on your sleeping position: When looking at the materials of pillows, feather pillows and memory foam pillows can provide the support and comfort to help reduce your neck pain. Non-medicative treatments can include massaging neck muscles, chiropractic manipulation, and hot/cold therapy. Cleveland Clinic is a non-profit academic medical center. Many people experience neck pain, and various factors can cause it. I have a Chiropractic Degree from Life Chiropractic College West, I am NBCE Physiotherapy certified and an OSHAcadenmy certified ergonomist. In cases where the pain is caused by inflammation, such as tendinitis or bursitis, the night time pain may permanently resolve.. The most important thing is keeping your neck and spine aligned, based on your sleeping position. If so, your pillow may be to blame. Depending on your particular medical situations, some experts will recommend gentle stretching of either your neck or your shoulder before heading to bed. An orthopedic pillow can help improve your sleeping posture and alleviate pain in your neck, shoulders, and back. Unlike some other loose fillings, such as feathers, down, cotton or polyester fibers, and wool, a shredded foam pillow will hold its shape once it has been adjusted to the needs of the user. on June 28, 2016: Snuggle Up With the Perfect Pillow By Colette Bouchez: Arthritis Foundation: What is Rheumatoid Arthritis? . Well also discuss some steps you can take to alleviate the discomfort. Fitness, health and wellness tips sent to you weekly. If any of those sound like you, youre certainly not alone theyre themost common sleeping positions. It comes and goes. Advertising on our site helps support our mission. With a foam and hybrid option available, the Casper has a fantastic support and comfort option for a sleeper with any preference. The less conforming the mattress is, the higher the pillow needs to be. Are you experiencing neck pain after using your orthopedic pillow? Additionally, it is essential to choose a pillow that is the right size for your body. As a general rule, orthopedic pillows reduce neck pain, not cause neck pain. Your pillow helps to support a healthy sleep posture.. Ideally, you shouldsleep on your back or side to avoid neck pain. She hails from Austin, where she lives with her growing family. This can force the neck to remain flexed while your sleep and lead to additional neck pain. For example, a mechanic was given a steroid to control an autoimmune disorder, which in turn caused osteoporosis, and he broke a bone turning a bolt with a wrench. Several infectious diseases cause pain in affected tissues. Some of the common causes of neck and shoulder pain include: One of the big culprits of your neck or shoulder pain could be your sleeping position. As far as shape and height are concerned, shredded foam pillows are adjustable. Second, try elevating your head with an extra pillow or two. For sleepers with shoulder pain, its best to avoid sleeping on your side, especially the side that you have the most pain on. My name is Dr. Lawrence Woods, DC, and I have been designing orthopedic pillows for over 20 years. Not consenting or withdrawing consent, may adversely affect certain features and functions. We want to think that our posture is good. Healthline: Neck Pain by Ann Pietrangelo, Medically Reviewed by Modern Weng, D.O. Thats why I love natural latex foam. However, not all orthopedic pillows are created equal. 578187 | VAT No. Policy. **As a service to our readers, The Spinery provides access to our library of archived content. Stressful situations cause tension. Believe it or not, the way you sleep can A lot of people suffer from neck pain. Her work can be found in print and online publications like Discover Magazine, USA Today and The Huffington Post. Some people sleep better on their sides. A firm pillow can cause your neck to feel strained and prevent you from getting the necessary pressure relief. Even though we cannot be certain of the cause, there are treatments and means of reducing pressure and pain. For stomach sleepers, the head pillow can be thin and soft, just enough to cushion the head. In getting a shaped solid foam pillow, the customer must pay attention to the relative heights of the head trough and the neck support. Individual vertebrae may be misshaped and have excessively large, extremely small or missing parts. orthopedic pillow can help improve your sleeping, Firm Pillow vs. Soft Pillow for Neck Pain: Chiropractor Explains. Best Sleeping Positions for Back, Neck and Shoulder Pain. But the feathers move when you do, so you wind up with no support, causing you pain, Dr. Bang says. Another option is nutritional therapy with vitamins, minerals and herbs (such as Melissa officinalis). When it comes to neck pain, one of the most common questions is whether a firm or soft pillow is better. After the infection is defeated, damage to neck tissues may need to be addressed. Please note the date of the last review or update on all articles. Thepillowwill need to fill a larger gap between your head and your mattress, Dr. Bang says. However, if you arent ready to purchase a new mattress or pillow and are experiencing shoulder pain, avoid sleeping on the affected side. What Size Bed Is Two Twin Beds Put Together? Experts say this causes undue stress to your neck. The wrong and right pillows for back and side sleepers (from Pillow Sanctuary). If possible, sleep on the opposite side and place a pillow between your knees for added comfort and to help maintain a good sleep posture. Three key factors for neck pain are the sleeping position, the mattress and the pillow. While there are many potential treatments for neck pain, a straightforward way to improve the condition is to invest in an excellentorthopedic pillow. My name Dr Lawrence Woods DC and I have been designing mattresses, pillows, chairs and seat cushions for over 20 years. It doesnt stop there. When your head sinks into a soft pillow, it can cause your neck to bend at an unnatural angle, resulting in pain and stiffness. The ideal mattress should be firm enough to support the spine but not so hard that it causes discomfort. It can be in any one part or several parts of the body at any time. This weakens bone, making it more prone to injury. In this case, the mattress needs to be a bit less firm so the hips and shoulders can sink in. This may consist of counseling or psychological therapy for dealing with stress. Memory foam orthopedic pillows are designed to support the neck and spine but can do more harm than good. Our team personally tests all the sleep products we review to keep your REMS long and your dreams deep. Shredded foam can cool you but loses its stability over time if you sleep on your side. Falling asleep while sitting is especially hazardous for the neck, especially if it falls to one side or the other or droops forward. Advertising on our site helps support our mission. The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network. Of course, its not always that simple. RELATED: Best Mattress For Lower Back Pain And Sciatica. Combination sleepers can finally rest. Thensleepingon your back with the back of your head on yourpillowand your head bent forward will onlymake the problem worse, Dr. Bang says. If youre experiencing neck pain, its natural to wonder if something youre doing is causing it. As to the symptoms, over-the-counter or prescription medications can relax the muscles to reduce the tension on the neck. The pain in the neck not only can cause headaches; it may radiate down the shoulder and arms, and misalignment caused by neck tension can spread to the thoracic spine. This is an unnatural position which puts a lot of strain on both the shoulder and the neck. Welcome to Mattress Clarity! And although most of us do them (incorrectly), theres an idealpillowand a proper way to sleep that gives your neck and spine proper supportfor a much better nights sleep. But for some people, a simple fix like sleeping on the best mattress for neck and shoulder pain, adjusting your sleeping position, or changing out your pillow could be enough to help alleviate your pain. Polymer never felt so good. This is a Company No. Pillows have been used for thousands of years to hold the head high enough while sleeping. Combating neck and shoulder pain while you sleep is far-reachingyour sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience. It may hurt to stretch, but it is necessary for the workers health. Often, stooping is habitual. Besides causing just pain, it can actually break down bone, discs, cartilage, tendons, ligaments, and other tissues whatever is being attacked by the immune system. The rule of thumb for a properpillowis that it should keep your neck parallel to themattress, rather than bent down or up. The deformities can change the shape of the neutral position for the person with a congenital malformation or misalignment, which in turn alters the specifications for the pillows or mattress. Overall, trying to keep your posture in check during the day and choosing apillowthat supports your neck properly at night should help yousleepmoresoundly and pain-free. A frequentneck injury is whiplash, often the result of a traffic accident. To avoid these issues here are seven tips he suggests for choosing the most neck-friendlypillow: Cervical contourpillows work best for most people, he says. By sleeping cooler, you sleep deeper, Dr. Bang says. Back, Side or Stomach: Which Sleep Position Is Best for You. IE 3420042NH, Privacy Policy Terms of Service Cookie Policy. A mattress that is too soft will allow your shoulders and thus sink into the bed, causing the neck and head to fall out of alignment. One suggestion they frequently make is to stretch the shoulder. Many injuries to the spine, including the neck, are undiagnosed at first. Sleeping on the back is naturally the best for the neck, as well as the rest of the spine. 7 tips for choosing the best pillow to ease neck pain. Contact us here. Analgesic treatment, similar to what is outlined above, reduces neck discomfort during this time. Three properties of the pillow are: height, shape, and composition. Sometimes is is an autoimmune response, in which the body fights itself. Generally, only a little lift for the head is needed to maintain the natural curve of the cervical vertebrae. However, one often-overlooked cause of neck pain is a mattress that is too soft or hard. Some persons are born with fusion of two or more of the cervical vertebrae. Changing bad habits can be hard, so one has to constantly remind oneself to sit up straight until the habit is established. Neck pain is the result of the neck not being in a neutral position laterally in line with the rest of the spine while maintaining normal front-to-back curvature. Not to mention constantly looking down at your smartphone or computer can really make your neck ache a problem thats been dubbed text neck or tech neck. For the back, the best is on the firm side of medium to medium firm (7-8 on a scale of 10). The temptation is to slouch in the couch or easy chair. Foam contourpillows are next best at supporting your neck. If youre having trouble sleeping with neck or shoulder pain, switching your sleeping position over to your back may be enough to alleviate your pain. You can also do a few simple exercises to relieve neck pain and work toward a better nights sleep. A supportive mattress can go a long way in keeping you comfortable and in proper alignment while you sleep. Nutrition plays a role here, keeping the user alert and maintaining electrolytes. The best way to find the perfect firmness is to experiment until you find a pillow that provides the proper support and comfort. Sleepers with shoulder pain should be extra wary of their mattress choice, especially for those who are side sleepers. As such, they are an essential part of any treatment plan for neck pain. In the first place, it holds its shape. Unlike other foams, latex responds quickly to pressure, contouring to the shape of my head and giving me the support I need. As a chiropractor, my goal has always focused on improving the health of my patients by optimizing how they sleep and sit. Picking the right pillow might just be the solution to your persistent pain. If you sleep on a contouring and supportive mattress that cradles the shoulders (paired with the right pillow), you may be able to get away with staying in this position pain-free. The goal in both cases is to keep the neck properly oriented to the rest of the spine. My designs have been nominated for numerous awards, and I continue to be at the forefront of this industry, helping people get the best nights sleep possible. All hope is not for side sleepers though! With a little trial and error, youll be able to find a pillow that provides the perfect amount of support and helps you get a good nights sleep. The ideal mattress should be firm enough to support the spine but not so hard that it causes discomfort. With neck pain, the pillow is more important, since it influences the position of the head and neck relative to the rest of the body. After all, its the one thing youre using all night long, so it makes sense that it could be the culprit. Thus, it can cause osteoarthritis. One of the top-rated body pillows listed on Amazon is the Snuggle-Pedic Shredded Memory Foam Body Pillow. But these tips can help you find the pillow shape and filler that works best for you. Health professionals offer two suggestions for preventing misalignment of the neck if sleeping while sitting. Use good posture with shoulders in line with your hips and ears sitting directly above your shoulders. It can also be re-shaped if needed. Whatever the cause, the mattress and the pillow play a key role in prevention and treatment. In addition, orthopedic pillows can help to prevent neck pain by providing proper support for the head and neck, keeping the spine in alignment. If you are on your third or fourth orthopedic pillow, you should strongly consider how your mattress is a possible cause of your neck pain. Sleeping on the wrong pillow can cause or worsen neck pain. The kind of support you need from a mattress has a lot to do with your body type and your sleeping position. Sleepingon your side with your head bent drastically isnt ideal wither. When neck pain is brought on by tension, the tension and its causes are addressed. Weve put together expert advice on how to sleep with neck and shoulder pain, including some quick tips on changes you can make in your own bedroom. With several hybrid models, Helix is committed to serving a variety of sleepers, keeping them cool and comfortable from dusk to dawn. Thesepillows can help keep your spine aligned and support your growing belly duringpregnancyor if you happen to have large hips. For example, cervical spine disorders, such as herniated discs and degenerative disc disease, can cause neck pain. Spinal meningitis is another contributor, and it has the potential of resulting in long-lasting damage to tissues. Side sleepers need softer mattresses that contour to their body to alleviate pressure in the hips and shoulders, while back and stomach sleepers need a more firm mattress to keep their spine aligned. Created by Dr. Rick Swartzburg, D.C., to help his wife and his patients who suffer from Fibromyalgia, the Fibro-Pedic contains a unique combination of hypo-allergenic foam layers designed specifically to take pressure off of the many individual muscle pressure points that Fibromyalgia sufferers experience. If held for long times, it has the potential of contributing to long-term cervical misalignment. All the ways you twist and bend during your day leading up to bedtime plays into the process, too, he says. Back sleeping will be more comfortable for people who have shoulder pain. See how WinkBeds wins the supporting lead in your best sleep! Walking and standing for long periods slouched, stooped or bent over pulls the spine, including cervical vertebrae, out of proper alignment. The professionals at Restore Orthopedics and Spine Center in Orange, California, say that they often hear common complaints about shoulder pain keeping people awake at night. In fact, even something as simple as the way you look at your phone could be the cause of your neck pain. Unbiased Memory Foam Mattress and Memory Foam Pillow Reviews & Ratings You Can Trust. I have a Chiropractic Degree from Life Chiropractic College West, I am NBCE Physiotherapy certified and an OSHAcadenmy certified ergonomist. Having a pillow that gives you the right amount of support while you sleep is essential. As a chiropractor who has been designing orthopedic pillows for decades, I have found that the overwhelming majority of orthopedic pillows on the market are made from cheap polyurethane foams (memory foam) cause more harm than good. The advantage of latex is its resiliency, but memory foam has the advantage of conformity. Natural latex offers support without heating you up like memory foam. Pillows with too much material jammed in or that remain too fluffy can hold your neck in an awkward position, Dr. Bang says. Apr 14 | Neck Pain Pillow, Pillow, Pillow Types. As to laptops, the screens are often too low for good neck posture. For back sleepers, the pillow should not be so high that it pushes the head into a forward position, and a neck pillow should not be high enough to let the head flop backwards. Braces for the back, shoulders and neck will hold the spine in place while the user is focused on activities. Best Mattresses and Sleep Gear for Camping, Best Mattress Toppers for College Dorm Beds, Sleep Disorders, Mental Health, & Conditions, Best Mattress For Lower Back Pain And Sciatica. The most popular foams are Talalay latex and memory foam. But these guidelines are grounded in research and can help you find apillowthats right for you. Thepillowwill need to fill a smaller space between your shoulder and your head, he says. Health experts sayback sleepingis the best sleeping position above all others. One is to lower the seat back to a reclining position, which puts gravity on your side with the headrest part of the seat back supporting the head when the neck relaxes. A good sleeping posture is key to sleeping soundly, night after night, and to waking without pain and stiffness, says Dr. Michael Breus, a clinical psychologist and noted sleep expert in a blog post on his website. It also bounces back quickly when pressure releases, providing a consistently comfortable surface. My designs have been nominated for numerous awards and I continue to be at the forefront of this industry, helping people get the best nights sleep possible. Stretching your neck loosens your tight muscles and may help relieve your pain, according to experts from Spine-Health.com. Seasonal Affective Disorder (SAD) and Sleep, Worn joints from conditions like osteoarthritis, Sleeping incorrectly in a bad sleeping position. Insane comfort at an insanely affordable price. If this stress is self-afflicted through poor choices or bad habits, a life coach could be enlisted. When a person is relaxed at home, it is easy to forget about maintaining good posture, especially when sitting. One common cause of neck pain is sleeping on the wrong pillow type. Take breaks throughout the day to stretch by rolling your shoulders backwards 10 times, squeezing shoulder blades together 10 times and bringing your eye to your shoulder 10 times. A bed that is too hard can place strain and pressure on your shoulders and neck, leading to discomfort and even pain. To avoid exacerbating your shoulder pain, you will want to make sure you have a mattress that isnt too soft or too firm. Even then, a not-too-thick pillow will provide more comfort. There isnt much research that would urge an automaticrecommendation forpillows with mixed fillers like memory foam or latex with shredded foam and a gel insert. In this post, well explore the possibility that an orthopedic pillow could be the source of your neck pain. Arthritis can also result in calcium deposits in unwanted places, such as spurs and spinal stenosis (narrowing of the opening of a vertebra). A total of 13.8% reported neck pain lasting more than six months. Avoid using your phone in bed. Our email newsletters gives you the latest on upcoming deals, giveaways, and sleep health articles. Fibromyalgia is generalized pain. Medications, nutrition, physical therapy and hot & cold compresses also play a role in treatment. As a result, the neck cannot maintain its natural alignment and is forced into an unnatural position. Other medications can reduce the pain itself. A good pillow is very personal; however, if you experience these problems with memory foam pillows, it is best to avoid these types of pillows if you suffer from neck pain. Neck pain is a common problem caused by various factors, including poor posture, muscle strain, and arthritis.