Neck Pain? Your Pillow Might be to Blame
Intro
A good pillow for neck pain provides the right amount of loft, or thickness, to keep your neck aligned with your back. It should also provide pressure relief and support for your entire body. Keep in mind, as we've said here, that a pillow is only as good as your mattress. If you feel like your pillow is not the problem, consider reading our guide on replacing your mattress or our mattress buying guide.
In this article, we'll discuss how neck pain can happen and how a pillow could be the cause. We'll also discuss qualities to look for in a pillow so neck pain can be prevented altogether.
If you have acute or chronic neck pain, please consult a specialist. The information presented is intended to be informational only.
What causes neck pain?
Around 30% of people suffer from neck pain every year. Neck pain can be caused by stress, diabetes, and minimum range of motion for long periods of time. If you already have neck pain, then finding a pillow that can mitigate that will be important.
Neck pain can also be caused by age and diseases, such as degenerative disc disease. Unfortunately, the older you get, the more susceptible you'll be to such infirmities. Sleeping with good posture is an excellent way to avoid neck pain, and other back pain, altogether. This is called neutral alignment, which is keeping your back straight while you sleep.
However, sleeping with good posture will only get you so far if you're sleeping with the wrong pillow. A sleep study had concluded that poor quality of sleep and waking up with a stiff neck were attributed to poor pillow choices.
The right pillow for neck pain
A pillow needs to support the natural curvature of your neck. In its correct anatomical position, the cervical section of your spine bends inward before entering the base of your skull.
A pillow needs to be able to keep that curve of your neck at all times when asleep. If the pillow fails to do that, then the muscles will stiffen and cause pain in the morning. The pillows discussed below are considered on the basis of neck pain only, and not on the quality of their material and construction. Each pillow type is different, but not all pillow types will serve everyone's needs.
Pillows to look for
The first mistake most people make is not thinking about what pillow they need. Most of the time its whatever is available to them. Choosing the right pillow will depend on your sleep position. Since different sleep positions require different types of pillows, you'll need take special considerations on which pillow will give you the most comfort.
Latex and memory foam pillows are the best options when thinking about neck pain. Why is this the case? Memory foam gives the perfect amount of cushion. Its neither too firm or too soft, giving great support for your neck as you sleep. Some memory foam pillows come with microfiber filling, which sleepers can remove if they so choose if the pillow is too thick.
Latex pillows are made of rubber, which is naturally soft and provides adequate loft. It is also very durable, making this pillow a long-lasting investment for years to come. However, synthetic rubber doesn't last as long as natural rubber, so keep that in mind. Like memory foam, latex can mold to the shape of your head, which is good news for your neck. Unlike memory foam, latex is denser, which keeps your neck aligned with your back through the night.
Pillows to avoid
Feather pillows, although comfortable, don't provide the loft one may need if they're suffering from neck pain. Feather pillows are easily compressible, so over time they'll lose their thickness and will become flat and ineffective to keep neutral alignment. Down pillows are the same, but can be more expensive. Just like feather pillows, Down pillows will lose their shape over time and will be ineffective to keep your neck properly supported.
Prevent neck pain!
Neck pain can be avoided if one chooses the right pillow for their individual needs. If there's a particular position you sleep in, pick a pillow based on that sleep position. Don't just pick a pillow because it "looks" comfy, but figure out if the pillow provides the right amount of loft and support for your neck. A pillow that's too thick or too soft will misalign your neck with your back and cause the muscles to stiffen by morning.
Latex and memory foam pillow are great because they provide an even ground when it comes to their loftiness, and gives plenty support through the night as you sleep. Memory foam will mold to the shape of your head and neck. Latex will do the same, but will last longer. Feather and Down pillows should be avoided if you have neck pain, since they are easily compressible and will leave your neck bent out of alignment. Follow our advice and you'll be feeling great in no time!