Do you also have a sore neck in the morning? Here's how to choose a pillow (Pillow for Neck Pain)

Have you ever felt a pain or stiffness in your neck that makes it so painful that you can't even turn it when you wake up in the morning? This pain that radiates from your neck to your shoulders makes your whole day very uncomfortable, right? We often think that this is a mistake in the way you slept. That is one reason. However, the person who is mainly responsible for this may be your own pillow that you sleep on. A good sleep is essential for a healthy life. Therefore, today we will talk a little more in depth about this pillow that affects your sleep as well as your physical health.

What is the connection between a pillow and a sore neck?

Okay, let's keep this simple. Our spine is an important structure that runs from the neck down. It's very important to keep this spine in a neutral position when we're standing, sitting, and even sleeping.

Imagine that the pillow you use when you sleep is too high. This means that your neck is bent upwards, causing the muscles in the back of your neck to be strained all night. Similarly, if the pillow is too low, your head will drop down, causing the muscles on both sides of your neck to be strained unnecessarily.

Therefore, the main function of a good pillow is to help keep your head, neck, and spine in a straight, natural line while you sleep.

Consider these factors when choosing a good pillow

When you go to a store to buy a pillow, you can't decide which one to choose when you see all the different types and prices. The most expensive one isn't always the best. These tips will help you choose the right pillow for you.

• Support and Comfort: The pillow should be firm enough to provide good support for your head. This means that the pillow should not be completely flat when you lay your head on it. It should also be soft enough to avoid pressure points. Specifically, your head should not sink into the pillow, nor should it float on top of it.

• Your sleeping position: This is the most important thing.
• Side Sleepers: If you sleep on your side most of the time, you may want a slightly taller, firmer pillow because it can fill the gap between your head and shoulders and keep your spine straight.
• Back Sleepers:For these people, a medium-height pillow is best. If the pillow is too high, your neck will lean forward, and if it is too low, your head will lean back. The pillow should support the natural curve of your neck.
• Stomach Sleepers: This position is actually not good for those with neck and back pain. This is because sleeping on your stomach forces your neck to turn to one side, which puts pressure on your spine. If you can't break this habit, use a very thin, soft pillow. Or, sleeping without a pillow may be even better.

• Pillow Material: There are different types of pillow fillings. Each has its own advantages and disadvantages.

Pillow height and how to sleep correctly

Typically, a pillow between 4 and 6 inches high is fine for most people. But this can vary depending on your body size and sleeping position. The best way to check is to rest your head on the pillow and make sure your neck is parallel to your spine, not bent forward, backward, or to the side. You can also look at someone from the side.

The best way to use a pillow is to sleep with your head and neck completely on the pillow, with your shoulders just below the bottom edge of the pillow. A common mistake people make is sleeping with their shoulders on the pillow. Doing so can alter the natural alignment of your spine.

How do you know when it's time to change your pillow?

A pillow isn't something you can use forever. It's generally a good idea to replace your pillow every 1-2 years . If you have these symptoms, it's time to replace your pillow:

• If you always have pain in your neck and shoulders when you wake up in the morning.
• If there are lumps in the pillow.
• If the pillow doesn't straighten out when you fold it in half and then unfold it, it won't go back to the way it was.
• If you have to spend a lot of time beating and fixing your pillow before going to sleep.
• If the pillow smells of sweat or has visible discoloration.

What to do if the neck pain persists?

If your neck pain persists or is severe after choosing a good pillow, don't ignore it. The cause may not be the pillow itself. It could be cervical spondylosis, nerve compression, or another medical condition.

The doctor will examine you, and if necessary, refer you for tests such as X-rays, to find the exact cause of the pain. He will then prescribe appropriate treatment, possibly even physiotherapy.