Neck pain is an everyday annoyance. It interferes with work, bothers you through your favorite activities, and may even keep you from sleeping. Luckily, the right support can help you get a good night’s rest. NU-Spine: The Minimally Invasive Spine Surgery Institute is a New Jersey-based clinic specializing in spine treatments. Here, we discuss how to identify the best pillows for neck pain.
Material and Density
The first quality to consider is firmness. In most cases, a firm pillow is more supportive than a soft one. Pillows that are too firm, however, may not let your cervical spine relax completely. Look for a pillow that falls in between, dense enough to support your head without feeling unforgiving. You should also consider your material options:
- Feather: Down is easy to manipulate. You can bunch it to provide extra cushioning under your neck or create a thin spot to cradle your head. This makes feather pillows especially versatile for sleepers who change position frequently.
- Memory foam: Memory foam is designed to compress and conform around the shape of your head. Because it automatically adapts to different skeletal structures, it can provide custom support as if it were designed for your own body.
No matter the material, your pillow won’t last indefinitely. All fills will lose their structure over time. A pillow that was once perfect for your needs may no longer provide the support you need after a few years. This means it’s time for a replacement. As a rule of thumb, pillows should be replaced every 1 or 2 years depending on wear and tear. You may need to replace yours even sooner if it stops feeling comfortable.
Shape and Size
After deciding on a material and firmness, it’s time to choose a size. Your preferred sleeping position is the most important factor here. Each position benefits from a different thickness. You may even want a specialized shape and design for extra support. Here is our breakdown of the most common sleeping positions and the pillow types recommended for each.
Back Sleepers
Sleeping on your back is among the best positions for relieving neck pain. When in this position, a fairly low pillow will allow your neck to rest in a natural position without being pushed forward. Try to sleep facing upward rather than letting your head bend to the side. If you want extra support, try placing a rolled towel or small roll-shaped pillow beneath your neck. Tucking the pillow underneath your shoulders can also help extend your neck and reduce pain.
Side Sleepers
If sleeping on your side is your preferred position, look for a medium-to-thick pillow that keeps your head aligned over the center of your shoulders. Your position should be the same as standing upright with proper posture. Once again, a rolled towel or a small roll-shaped pillow can add extra support underneath your neck if necessary.
Stomach Sleepers
Sleeping on your stomach is not recommended by doctors. It can force your back to arch, putting extra stress on your neck. Changing your sleep pattern can be a challenge, however, especially when habits become deeply ingrained. If you cannot fall asleep in a different position, try using a thin pillow. We recommend the flattest pillow possible while still feeling comfortable. You may even wish to skip one altogether. This will create the least strain, allowing your neck to rest without pain.
Sleeping Sitting Up
Sleeping in a sitting position is not ideal long-term. This position places extra stress on your spine, creating neck issues or aggravating existing ones. However, in some cases – such as sleeping on an overnight plane flight or a long car trip – lying down is not an option.
If you must sleep upright, a horseshoe-shaped pillow can help you avoid neck strain. This type of pillow wraps around your neck, supporting your head to keep it from falling to one side. Look for a pillow that allows your head to sit squarely on your shoulders without being pushed forward.
The Limits of Pillows for Neck Pain
The right pillow can make a significant difference in your comfort. By supporting your head and keeping your neck aligned, pillows can relieve pain while you sleep and help you wake up feeling refreshed. If a new pillow doesn’t provide enough help against pain, however, it may be time to see a spine specialist.
Some causes for neck pain will not improve by themselves. If you have a condition such as degenerative disc disease or cervical stenosis, for example, a pillow can only provide limited relief. A medical diagnosis will identify the problem before it advances, allowing you to seek treatment from a qualified neurosurgeon. Spine surgery can provide a permanent solution.
At NU-Spine, Branko Skovrlj, MD, performs all our spine surgeries. He is a world-renowned neurosurgeon who contributes to research efforts to improve the field of spine medicine. He is also one of the few board-certified neurosurgeons in New Jersey to focus exclusively on the spine. Dr. Skovrlj emphasizes minimally invasive spine surgeries. This advanced approach to surgery uses small incisions which cause less stress to the body, allowing for a faster recovery than traditional open surgery. Patients experience less pain, face less risk of infection, and can return to their normal lives sooner.
Find Relief for Neck Pain Today
If pillows for neck pain aren’t helping, don’t wait to transform your life with a touch of care. Experience the cutting edge in minimally invasive spine treatments. Don’t wait for relief; schedule your appointment with the spine experts at NU-Spine: The Minimally Invasive Spine Surgery Institute today and take the first step toward a pain-free future. Contact us to schedule an initial consultation at one of our locations in Paramus, Woodbridge, Toms River, Jersey City, Holmdel, Freehold, or Hainesport, NJ.
