What Pillow is Right for You?

Since we spend approximately one third of our lives sleeping, having the right pillow is very important. What pillow we choose to sleep on can be a major contributor to the postures that we develop, and posture and spinal alignment is a significant health factor. Maintaining good spinal posture while we sleep can help us avoid many health problems, preventing spinal misalignments, aches, and pains.

When we discuss pillows with our patients, we have them consider the following:

1. Size and Number of Pillows: Some people sleep with their head propped up using a large pillow or more than one pillow. This forces the neck into an unnatural posture, causing stress on the spine and the ligaments and muscles that attach to it. The best use for an extra pillow is to place it between your knees if you sleep on your side or under your knees if you sleep on your back.
2. Primary Sleeping Position: Side sleepers need pillows that keep the neck in line with the rest of the spine and cradle the head to avoid head tilt. A good rule of thumb is to keep your nose in line with your belly button. Back sleepers require pillows that maintain optimum neck curve while allowing the head to rest comfortably. Many back sleepers do well simply using a cervical roll. Most of us, however, cannot decide what we are or change positions often and consequently need a pillow that fulfills more than one function.

New developments in pillow design involve rectangular, donut-shaped and water based pillows. Clinical results and feedback from patients have been favorable for all designs. Changing to a new pillow challenges what your body is used to. Incorporate the new pillow gradually, and expect several weeks to become accustomed to it.