Pillow Talk: Is your Pillow working for you?

Updated: Oct 8


Do you wake up in the morning suffering with a greater neck aches & pains, or even headaches, worse than when you went to sleep?

If so, this post may offer some useful information in allowing for a good night’s sleep, ready to take on busy day ahead of you.

More often than not we associate neck pain with sitting at a desk from nine to five, however often fail to consider that we also spend the same amount of time sleeping (approximately one third of our day).

The side sleeper

When sleeping on your back, aim to fill the space between your ear and shoulder.

If you feel your head tilting upwards or downwards, the muscles of one side of your neck can become lengthened and the other remain shortened throughout the night, leading to morning aches.

The back sleeper

Aim to fill the space between the back of neck and head when sleeping. If you feel your chin pointing up to the ceiling your pillow is too low. On the other hand, if you feel your chin pointing to your chest your pillow is too high. Also, avoid resting your shoulders and upper back on the pillow which can cause the back to arch.

The Belly sleeper

This is the worst position to sleep in, given that it opposes the natural curvature of the spine, given that we must rotate our head to one side in order to breath throughout the night. This position often results in lower back pain due to prolonged extension of the spinal joints. Give sleeping on your back or side a try to minimize your chances of developing neck and lower back pain.

We advise discussing this with your Osteopath who can offer guidance in accordance to their understanding to you specifically.

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