Do you often get back pain? Especially if you are someone who sits in an office chair for a long time, or if you are someone who drives a car for a long time, you are probably very familiar with this back pain . There is nothing we can do to get rid of this pain. But did you know that the pillow you use has a big impact on this? Yes, that's right. The right pillow can be your best friend in the fight against back pain.
Lumbar Support
Many people experience back pain most often in the lower back. We medically call this the 'Lumbar' area. This is actually a bit of a complicated part of our body. Here, joints, muscles, and the little cushions between the vertebrae of the spine, called 'Spinal Disks', work together. That's why sometimes it can be a bit difficult for doctors to find the exact cause of pain in this lower back area.
But one thing is clear. Most back pain comes from the loss of the natural curve that our spine should have . Think about it, when we sit in a chair, we don't keep our back straight, we bend forward a little. At this time, the natural shape of the spine changes.
This is where pillows that provide support only to the lower back, known as 'lumbar support' pillows, come in. These pillows help maintain the correct shape of the spine.
A study showed that people who used a back support pillow for two weeks had significantly less back pain than those who didn't. They also had improved range of motion.
If you spend most of your day sitting in a chair, using a pillow like this can be a great relief for your back. Sometimes you don't need a big pillow. A small pillow or a rolled up towel can be enough to place under your back .
Types of pillows with special shapes
Generally, a pillow about 3.5 inches thick is best to maintain the natural curve of the spine. However, some people find it very uncomfortable to have a pillow this thick against their back because it feels like it is pushing their lower body forward.
Pillows with cut-outs
A good solution to this problem is a pillow with cut-outs on the underside. When we sit, the muscles in our upper buttocks and lower back come together. The cut-out allows space for those muscles. This prevents the pillow from pushing your body forward, and it also provides good support for the natural curve of your spine.
Cushions that can be attached to chairs
We all have different bodies. We all have different heights and weights. So your pillow needs to provide the right amount of support for your back. That's why pillows with adjustable straps that can be adjusted to the right height for your chair are useful.
Inflatable Pillows
Some pillows are filled with air and can be adjusted to the desired thickness. These are also very good because you can adjust the thickness of the pillow to your liking and comfort level.
Let's give our backs some relief while sleeping.
Sleeping with back pain can be a real pain. But sleeping properly, with pillows in the right places, can greatly reduce this pain. Research has shown that the best sleeping position for people with back pain is to sleep on your side with your knees bent .
Here, let's look at how to use pillows according to your sleeping position.
| Your sleeping position | Where to put the pillow | The benefit |
|---|---|---|
| On your side | Place a pillow between your knees. | Reduces pressure on the spine and hips. |
| On your back | Place a pillow under your knees. | Helps maintain the natural curve of the lower back. |
| On your stomach | Place a pillow under your hips (under your belly). | It prevents the spine from bending unnecessarily and reduces pressure on the spine. |
Using pillows in this way can help maintain a healthy, natural curve in the spine. This can help reduce back pain and prevent future pain.
Choose what suits you best.
When it comes to pillows for back pain, there's no one right answer that says, "This is the best pillow for everyone." Because the right, comfortable pillow for each person can vary. So, to find the one that suits you best, you'll have to do a bit of trial and error, meaning you'll have to try different types .
But remember, this isn't just about finding a pillow. This is an investment in your health. So it's worth putting in a little effort to find the right pillow for you.
The most important thing is that if your back pain is severe or has not subsided for a long time, don't just change your pillows, but definitely see your doctor to find out what exactly is causing it, as it could be a symptom of another medical condition.
With the right advice and the right support, you can definitely get rid of the annoying problem of back pain.
Take-Home Message
- The right pillow should support the natural curve of the lower back.
- If you sit for long periods of time, using a lumbar support pillow can help relieve back pain. Keeping a rolled-up towel is also a good option.
- When sleeping, you can reduce pressure on your spine by placing a pillow between your knees, under your knees, or under your hips, depending on your sleeping position.
- There is no such thing as "one size fits all." You may have to try different types to find the most comfortable and suitable pillow for you.
- If back pain persists or is severe, do not self-treat and definitely see a doctor for a proper diagnosis and advice.
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