Pillow Choice Important for Back, Neck and Shoulder Pain Relief

Getting out of bed is hard when you're in pain. If you wake up with back, neck and shoulder pain, it could indicate that you need a different pillow.

Most people probably don't analyze their sleeping posture, but it is as important as your waking posture. The cervical spinal has a natural arch in it; if this is not maintained or is exaggerated throughout the night, spinal and muscular strain result. If you lay on your side, for example, your head should maintain the same alignment it has when you sit or stand with proper posture. If your pillow is too thick or firm, your neck may bend upward, causing the spine to curve to one side. If your pillow is too flat or soft, your head may sink downward, increasing the cervical arch.

Back sleepers are at risk for neck misalignment as well. Ideally, the back of your head will be aligned with your back. Back sleepers often sleep with their heads higher than this and their necks straightened because their pillows are too thick or firm to accommodate the natural cervical arch.

Sleeping on your stomach is not recommended, as it causes the lower back to sink in and the neck to be turned to one side.

Pillows

If you always sleep in the same position (on your side or back), this should be taken into account when shopping for a pillow. Those who always sleep on their sides may prefer a contour pillow; these pillows have a curved 'S' shape whose higher curve supports the neck and lower curve provides a hollow for the head. These pillows are designed to maintain spinal alignment, allowing your muscles to relax.

If you always sleep on your back, it is important to use a thinner pillow. Specialty pillows are available with more stuffing in the lower third area to provide extra support to the neck curve.

If you change positions throughout the night, alternating between side and back sleeping, you'll want a pillow that can adapt to your changing alignment needs. Memory foam and down feather pillows are popular options. Feather pillows are the cheaper option; their advantage is that the stuffing can be moved around to support your neck in whatever position you choose. Memory foam is more expensive but self-regulating; it conforms to your changing positions to provide you with the best support. It has the disadvantage of making some people hot as the material has poor ventilation.

The density of your pillow is largely a matter of personal comfort. Try different densities out to see what is most comfortable. Any density is acceptable so long as the pillow is capable of supporting the neck in proper alignment.

The type of pillow you use can affect how you feel when you wake up. Make sure your pillow encourages proper sleep posture.