Correct Way to Sleep on a Pillow to Reduce Neck Pain

reduce neck pain

Duro-Med Stress-Ease Support Pillow: Offers total cervical support, whether you sleep on your side or back. Ideal for post-whiplash syndrome and headache sufferers. Quality polyester fiber fill holds its shape and lasts twice as long as the average foam pillow. Hypoallergenic and machine washable.

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

A much sort after pillow

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

Pillow to Reduce Neck Pain

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Memory Foam Knee Pillow

Relieve Knee Pain
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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.

Core Ladies Comfort Cushion, Standard, Gray

Features of the Core Ladies Comfort Cushion: Provides face-down comfort for large-breasted patients. Standard version features a layer of resilient foam. Deluxe version features an additional layer of memory foam for added comfort. Both cushions come in a durable, easy-to-clean vinyl cover. Available in blue, black or gray.

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.

Body Mechanics for Retail Workers

body mechanics for retail workersBody mechanics is cause of neck pain. Body mechanics is a phrase used to describe everyday movements made during normal activities such as sitting, standing, lifting and pulling.  Body mechanics can contribute to neck pain, back problems and other bone and muscle problems if performed incorrectly.

Retail workers are especially prone to neck pain due to incorrect use of body mechanics. But, there are various ways to correctly perform activities if you work in the retail industry to minimize the risk of injury to your neck, back and shoulders.

Wearing shoes that offer support for the arches of your feet as well as your back are important if you stand for long periods of time. Feet should really be placed flat to the floor, kept roughly one foot apart and your back should be held straight. Rest periods are essential if you are on your feet for any length of time.

Body Mechanics and Sit-Down Jobs

If your work involves sitting for lengthy periods, a straight- backed chair should be used with a pillow, or even a rolled-up blanket, for lower back support. Your feet should be positioned flat on the floor. Breaks should be taken regularly to move around. Checkout workers should sit within easy reach of the items they are handling so as to avoid slouching or inappropriate back and spine positioning.

Jobs That Require Lifting

Work activities may involve lifting and it is important to test the load, checking the weight to make sure it can be lifted safely. The back should be kept in a natural curve and bending should take place at the hips or knees. A wide base of support should be maintained to reduce slipping.

Objects should be held closely to your body to reduce back strain and your body should not be twisted. Movements should be kept smooth and not jerky.

Keeping the stomach muscles taut helps the abdominal area to assist in lifting reducing strain on the lower back. Pushing rather than pulling utilizes the body weight safely.

Keeping the lifting area clear of obstacles and pre-planning heavy lifting will minimize the risk of injury. Heavy objects may require the assistance of others and it is important to maintain good communication to reduce the risk of unexpected jerky movements. An assistive device such as a dolly or cart may be required for really heavy objects.

Keeping up Good Body Mechanics in the Work Place

Repetitive lifting should be eliminated wherever possible and loads should be broken up into several smaller loads if possible.

When placing items on low shelves it is best to kneel or squat keeping the back straight. The same applies for retrieving items that should be held close to the body before standing up, using the leg muscles and keeping the back straight. Activities that are above chest level should involve the use of a step stool or long handled reaching tool.

When retrieving items from a grocery cart keep one hand should remain on the cart for support, while you reach with your other arm to pick up the item. Your back should be kept straight while pivoting from the hips, and the leg opposite to the supporting arm should be lifted. Once the item has been picked up the hips should be slowly straightened and the leg lowered.

Paying attention to how you move on the job and being conscientious about proper body mechanics can help you to avoid debilitating neck pain.