The Best Pillow To Relieve Neck Pain
Do you feel pain in your neck every morning when you wake up? You are not alone. Some two-thirds of people from trusted sources deal with neck pain.
Although it affects people most in middle age, neck pain can affect anyone. The pain after injury may disappear within a few days or weeks, but as many as 10% of people may have chronic diseases.
Your sleeping position and pillow may play a role in the constant pain. For example, stomach sleepers may face the greatest neck pain. This position means that your neck is turned to the left and your spine is curved.
The job of the pillow is to keep the neck and head at the correct height to prevent unnecessary strains. Pillows that are too high or too low, or that cannot support the neck on their own, will cause pressure to build up when trying to compensate for the lack of support. Although your sleep settings may not be the source of neck pain, it can play an important role in improving or worsening it.
To relieve stress, experts recommend that you try sleeping on your back or side and choose a pillow that helps support your neck and its natural curve.
Why are pillows important?
About one-third of your life’s sleep time. A pillow that is too hard or too full may bend your neck all night, causing pain.
In fact, the results of a trusted source of learning in 2008 showed that the combination of support pillows and regular exercise is more effective in relieving chronic neck pain than hot or cold compresses, massage and other methods.
· Pillow filling
Filling in is also very important. Although the type of filling you choose depends on personal preference, in 2011, they learned from trusted sources that they found that those full of feathers usually rate poorly in terms of sleep quality.
Latex or polyester fillers have the highest ratings and satisfaction. Not only that, this study also shows that many people sleep on uncomfortable pillows, causing sleep difficulties and painful symptoms.
· Pillow replacement
Experts recommend changing the pillow every 1 to 2 years, especially when you use pillows made of feathers. Over time, the filler may compress and fail to provide sufficient support.
If you choose memory foam pillows, you can reduce the frequency of replacement. A good indication is that it is time to replace if you experience new pain or the filling is no longer evenly distributed.
· Pillow cleaning
In any case, it is best to wash the pillow every six months according to the manufacturer's instructions, especially if you have allergies or asthma. High temperature and dryness will help kill dust mites.
Things to do besides changing pillows
If you have changed pillows but still have no relief, you may need to consider your overall sleeping posture.
Try to sleep on your back or side with your neck and body aligned. You may need to raise your thighs with a pillow to help flatten the muscles around your spine.
You can also try the following techniques:
· When standing or sitting, modify the overall posture. Find a neutral spine in these positions, hover your shoulders over your hips, and your ears over your shoulders.
· When performing computer work, traveling long distances, or performing other repetitive tasks, stretch your neck every 20 to 30 minutes. Setting a reminder on your computer or phone to take a break may help.
· When carrying heavy objects, please use a backpack or suitcase. Distribute the weight evenly or turn the weight around. Using a shoulder bag will put too much pressure on your neck and shoulders.
· Use hot water or ice cubes to take a hot bath or use a hot compress or ice pack to relieve pain. This is particularly effective in the first 2 to 3 days of acute injury.
· Take over-the-counter pain relievers, such as acetaminophen or ibuprofen.
· Quit smoking. Researchers pointed out that smoking is related to chronic neck pain.
