A pillow that is too high or too low can force the neck to bend at an unnatural angle, causing tension and discomfort over time. That’s why sleep experts recommend choosing a pillow that keeps your head and neck aligned with the spine, 3 days ago. Bang says that neck pain and stiffness in the neck are the most common. Beyond that, you may experience problems with your entire spine twisting in the wrong way, which for a long time can create lasting damage, he adds.
Can A High Pillow Cause Neck Pain?
See Causes, symptoms and treatment of stiff neck. A bad pillow is bad for the neck. If your head is not supported properly, it can cause neck pain and sleep disturbances. A support pillow allows the head to rise high enough to keep the spine aligned.
People who sleep on their stomach who do not use the pillow could benefit from retraining to a sleeping position on their side or on their back. You may not think much about your body position while you sleep or the type of pillow you use. But both the sleeping position and the pillow can cause stiffness and pain in the neck and also lead to back pain and other types of pain. A couple of simple exercises can help keep your neck muscles strong and flexible, which can reduce your risk of waking up with neck pain.
The head and neck spend many hours every night on the pillow, so choosing the right one is key to having a healthy and pain-free neck. The best pillow to support the neck will gently support the head without any pain of recoil or sinking. The best pillow for neck pain will help keep your spine aligned, airways open and support your head comfortably. Some pillows combine both elements by including a roll-shaped area for the neck and a deeper, lower area for the head.
Make sure you use a good pillow for tummy sleepers that doesn’t lift your head too much, or just try to switch to a better sleeping position. To relieve neck stiffness and pain caused by a bad pillow, look for one that helps create natural alignment along the body, including supporting the natural curvature of the head and neck, experts say. Memory foam or feather pillows can allow the head to be “cradled” at night, allowing for a neutral spine and neck. Additional support can be provided by adding a small rolled towel or a small roll-shaped pillow placed under the neck.
Its edges are curved to help reduce head and neck rotation and reduce pressure points that contribute to pain. Not much research urges an automatic recommendation for pillows with mixed fillings such as memory foam or latex with crushed foam and a gel insert. Buckwheat pillows are also cost-effective, have renewable filling and support your neck when you sleep on your side. To relieve yourself, experts recommend trying to sleep on your back or on your side and choosing a pillow that helps support the neck and its natural curve.
If the pillow is too high when sleeping on your side or on your back, the neck bends abnormally forward or to the side, causing muscle tension in the back of the neck and shoulders. A rolled towel or pillow in the form of a roll should be placed under the neck and supplemented with a pillow for the head. Horseshoe-shaped body pillows can be useful to prevent neck strain when sleeping while sitting, such as sitting on an airplane or in a car, or while sitting in a recliner.