How to position your pillow to reduce pain
Finding the right pillow and positioning it correctly is essential for reducing back pain. In order to get a good night’s sleep, it is important to ensure that your pillow is providing the necessary support for your neck and back.
Here are some tips on how to position your pillow to reduce pain and get the restful sleep you deserve:
Begin by finding a pillow that is suitable for your needs and sleeping position. Generally, a very soft pillow is not recommended when it comes to reducing back pain since it does not provide enough support. Look for a medium-firm pillow that is thick enough to fulfill the gap between the bed and your shoulder, depending on your sleeping position.
When sleeping on your back, it is important to align your head, neck, and spine in a neutral, even position. This can be achieved by stacking a couple of thin pillows on top of each other and slipping a small neck-roll pillow or a small, rolled up towel between the pillows and your neck. This will help to maintain even support and comfort throughout the night.
Side sleepers, on the other hand, should look for a pillow of the appropriate thickness. The pillow should be high enough to fill the space between the bed and the shoulder to support the neck and the head in a straight line. Two stacked pillows usually provide enough support for this position. People with chronic back pain should be wary of using pillows that are too fluffy as these can cause the spine to become misaligned which can lead to discomfort.
Adjust the pillow several times throughout the night to ensure that it is still providing the necessary support for your neck and back. When sleeping on your side, you may need to adjust it as your shoulder sinks deeper into the mattress, while back sleepers may need to make slight readjustments to ensure that their neck and back is properly aligned.
Adjusting your pillow to reduce your back pain is a simple and effective way to gain a more restful sleep. By using the tips outlined above, you can create the ideal sleeping environment for your neck and back. However, if your back pain persists after trying these adjustments, it might be a good idea to visit your doctor for further advice.