We give a few tips in our office to help guide your decision:
- If you are a back sleeper, choose a pillow that will allow your head/chin to remain slightly extended. You want to make sure that your chin is not flexed too far forward (ladies avoid that double chin). If your pillow is pushing your head too far foward, the natural curvature of your neck is straightened and the muscles that connect neck, shoulders and head will remain tight throughout the night.
- If you are a side sleeper, choose a pillow that will keep your head in a neutral position. If your pillow is so large that it pushes your head up toward your shoulders, then it can cause altered posture and tight muscles. If the pillow is so flat that is leans your head too close to the bed then you are in the same dilemma. Staying neutral is the key!
- If the current pillow you are using is older than three years, toss it out! It's time for a fresh start! After three years the amount of support you are going to get from that pillow has exceeded it's limit.
- Side and back sleep positions are idea. Stay off that belly! Sleeping on your belly keeps you neck in a constant state of rotation. This will shorten muscles on one side and lengthen them on the other. This will predispose you to misalignments of the cervical vertebra, or an increase in muscle tension and incorrect posture.
- Brands are not necessarily important. Again, find what fits you...it may be a $2 pillow! In our office we offer a couple of choices including ChiroFlow water based pillows. These pillows are idea for side sleepers. The water in the bottom will help the pillow mold to your shoulder width and keep your head in a neutral position. For more information on ChiroFlow visit: www.chiroflow.com.
Christopher Chiropractic. Feel better. Enjoy life.