Reduce neck pain, there is nothing more frustrating or painful than waking up in the morning with neck pain, how to reduce it. The most common cause of morning neck pain is your pillow. In this article we are going to look at what to look for in pillows to relieve neck pain and the correct way to sleep on your pillow to reduce neck pain.
Choosing the Right Pillow to reduce Neck Pain
When choosing support pillows for neck pain it is important to pick one that supports the head and neck in the correct position to reduce neck tension and further damage to an existing injury. A good pillow conforms to body shape, giving support without applying pressure and ensuring that weight is spread evenly along the spine and vertebrae.
Lying On Your Back
When lying on the back, the pillow should support the neck, head and shoulders keeping the curvature of the spine in a natural position. The pillow should be kept low to prevent the chin tilting which can put strain on the neck.
Any excessive pressure to the neck in this position can irritate sensitive muscles. The facet joints, also known as synovial joints, which lie in between the vertebrae, can impinge nerves or become inflamed when a pillow is too high and puts pressure on the neck and spine.
Any existing neck problems may be amplified causing a delay to recovery. Placing a pillow under the knees can also lessen back strain and is the most suitable and gentle position for the back.
Lying On Your Side can help reduce Neck Pain
When lying on the side, a pillow should support the head and neck so that the spine remains straight in a horizontal position. The head should not be tilted at an awkward angle and weight should be distributed evenly. The pillow should fill the space between the mattress and the ear to prevent the neck bending awkwardly.
A small pillow placed under the waist may create additional support and comfort, as may a pillow between the knees. By changing sides when sleeping and repositioning the pillow, pain can be hugely reduced.
Sleeping On Your Stomach
When sleeping on the stomach, a flat pillow should be used or no pillow at all to protect the head and neck and prevent them from turning in an unnatural and awkward position. Another pillow placed under the stomach helps prevent the spine from arching and keeps it aligned naturally.
Many pillows can aggravate the shoulders if positioned incorrectly and this in turn can aggravate the neck by setting off spasms in the trapezius muscles. These muscles span the neck, back and shoulders, performing many actions including moving the neck in different directions.
By placing the shoulder slightly forwards on the mattress when sleeping on the side, pressure is removed from these muscles and the risk of forcing the shoulder blade towards the spine is lessened. People who often suffer from neck pain occasionally find that putting extra pillows under their arms for support can also increase comfort and reduce neck pain.
Having good posture in the waking hours, with ear, shoulder and hip in alignment can decrease existing pain and prevent further aggravation. It is important to maintain this correct posture when sleeping to protect the neck from inadvertent damage, so using suitable pillows in a correct manner is vitally important.