How To Use Cervical Pillow For Neck Pain

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How To Use Cervical Pillow For Neck Pain
Using a Cervical Roll During Sleep – Using a cervical roll to maintain neck alignment while sleeping is easy. Simply place your cervical roll in your pillowcase and move it to one end of your pillow. The roll should run the full length of your pillow. Place your pillow on your bed with the cervical roll inside the case.

  1. The cervical roll should be in a place so that when you place your head on your pillow, the roll supports your neck.
  2. When you are lying on your back, you should feel the cervical roll gently pressing up against the back of your neck and supporting it.
  3. If you roll to one side or the other, the cervical roll should still support your neck and fill in the area between your head and shoulder.

It is not recommended you sleep on your stomach if you are suffering from neck pain. When you first use your cervical roll, you may notice some discomfort as you get accustomed to the roll. After a few nights, you should notice that the roll provides support to your neck with no added discomfort.

If your neck pain persists or worsens over time or is accompanied by arm weakness or numbness or tingling, you should visit your healthcare provider right away to make sure you get the proper treatment. Your healthcare provider may refer you to a physical therapist to help you manage your symptoms. Your PT can prescribe the correct exercises for you, can help you maintain proper posture, or may offer you other treatments, such as cervical traction, to help treat your pain.

If you have neck pain, you must keep your neck in the proper position while sleeping. Using a cervical roll in your pillowcase is a simple, low cost, and effective way to support your neck. It can be one of the components of your treatment that can help you quickly and safely eliminate your neck pain. By Brett Sears, PT Brett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy. Thanks for your feedback!

Do cervical pillows help neck pain?

Neck Pillows: What You Need to Know Medically Reviewed by on April 16, 2022 There’s nothing like laying your head on a nice, fluffy pillow at the end of the day. But is the one you currently rest on what’s best for your body? It may not be if you have or wake up with neck stiffness.

You may feel better and better with a neck pillow. It’s sometimes called a cervical pillow because the upper part of your backbone (where your neck is) is called the cervical, Research suggests that a pillow with good cervical support can help relieve neck pain and improve rest. The best pillow for neck pain depends on a lot of things – including your position, the cause of your neck pain, and what feels comfortable to you.

Common types include:

Neck rollsD-core, which has a D-shaped indentation in the middle for your headStandard contour pillows – the wavy ones, with a lengthwise indentation for your headHorseshoe-shaped

Neck pillows come in a variety of materials, including down, memory foam, cotton, and synthetics that can wick away heat and sweat. The material you choose matters, but only if it makes the pillow feel comfortable to you. Experts say that, in general, comfort trumps all – although material that keeps you cool may help you sleep more deeply.

  1. The style of pillow you choose can improve your rest, but your sleep position also plays a role.
  2. If you lie on your side or back, congratulations: These are the best positions for neck, while lying on your is the worst.
  3. Whatever position you like best, be sure to choose a pillow that supports the natural shape of your cervical spine.

Back sleepers. You want your neck to have support, but you don’t want it propped up. Consider a contoured model designed for this position. You can also try using a roll-shaped one at your neck, with a soft, flat one to support your head. Side sleepers. To keep your spine straight, use a pillow that provides the right neck support – one that’s higher under your neck than under your head.

It should be thick enough to hold your head up and also firm enough that your head doesn’t sink down into it. Latex pillows give you support but don’t overheat like memory foam can. A contoured pillow is designed for the job. sleepers. Skip the neck pillow and use a thin one to keep your spine as straight as possible.

Sleeping on the go. If you plan to doze on a plane or on a road trip – or even in a recliner – try a horseshoe-shaped pillow. These support your neck so it doesn’t droop or jolt to one side. If you rely on research to guide your choices, you won’t find much agreement on neck pillows.

  1. One review of five studies, published in 2006, concluded that there wasn’t enough evidence to recommend them for neck pain.
  2. One study, published earlier, compared the effects of water-filled pillows, roll, and standard pillows on sleep quality.
  3. This research found that a water-filled version lessened morning pain and made for better rest than a roll pillow or standard model.

Yet another study found that a roll-shaped pillow noticeably improved chronic neck pain. Keep in mind that nobody – not the people in these studies, nor your friends and family – can know what will work best for you. If your neck aches in the middle of the night or you wake up with stiffness and pain, it might help to try some kind of neck pillow.

How long should I lay on cervical pillow?

How To Use The Cervical Traction Neck Pillow –

  1. Lay the stretcher on the ground, with the the start of the S facing towards you.
  2. Slowly place your back down followed by your neck.
  3. Place your arms over your head and stretch out!
  4. Feel the massage and relax.

Because it is stretching or providing some traction your neck, you should not use for more than 20 minutes a day or as a pillow at night. You may need one to three days to adapt to it, however, I found it comfortable and effective right away. as it contours to your neck.

After getting used to your neck being supported properly, you will begin to notice the massage nodes seem to be pressing into all of your sore areas. They are located evenly to provide an acupressure shiatsu massage to the cervical spine, and it did feel like it did just that. The massage feeling is impressive considering you are just lying still, but you can also move your neck around some to get even more of a massage.

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A must have for posture first aid,

Which side of the cervical pillow do you use?

Ergonomically Designed to Relieve your Pain – Joynox memory foam pillow is an ergonomically designed pillow with a special shape according to the natural curve of your body that can perfectly support the head, neck and shoulder for different sleeping postures.

The hollow design in the middle relieves your head pressure while providing support. The shoulders are attached to the shoulders of the pillows to reduce the pressure on the shoulders. This neck pillow helps relieving body pain and improving sleeping quality. Q1. What should I do if the memory foam neck pillow is too hard or too soft for me? A1.

Make sure there is no gap between the pillow and your shoulders whatever sleep style you use. Our contour neck pillow has two heights, the higher side is firmer than the lower side. We suggest you can use the higher side and put towels or clothes under the pillow if the pillow is too soft, or use the lower side if too firm for you.

  1. Q2. What should I do if I feel uncomfortable when using this neck pillow for pain relief sleeping at the first time? A2.
  2. It’s a normal situation that you may experience some discomfort during the first two weeks while your body is trying to adjust to the correct position.
  3. Our pillows are ergonomically designed to protect your spine for a long-term use.

Q3. The pillow is rolled up in a sealed vacuum bag, will affect the support of pillow? A3. The package will NOT affect the support of the pillow as it’s made of high-density slow rebound memory foam. It will go back 1-48 hours to its original shape right away when the package is opened.

Is it good to use cervical pillow?

Are cervical pillows effective? – with good cervical support can help relieve neck pain and improve rest. While the pillow you choose can improve your rest and comfort, your sleep position plays a role to complement it. Regardless of whether you sleep on your back, stomach, or sides, we’ve got something that you’ll love.

Whatever position you prefer, be sure to choose a pillow that supports the natural shape of your spine. Let me explain. Back sleepers: You definitely want your neck to adequate support, but you don’t like it all propped up. You could use one that’s roll-shaped under your neck. Imagine a good night’s sleep with a soft, flat pillow that supports your neck and a morning with no stiffness? You got that right! Side sleepers: You’ve always been worried about your posture and at the back of your mind, you worry about keeping your spine straight.

It’s only essential for you to invest in the right neck support- one that’s higher under your neck than under your head. Thick enough to hold your head up and also firm enough that your head doesn’t simply sink into it. Your bedtime companion is a cervical pillow that gives your support and at the same time, prevent unnatural bending in the neck.

  1. Stomach sleepers: Let’s skip the talk about a cervical pillow for you but begin a conversation around your need to keep your spine as straight as possible.
  2. For you, we recommend a,
  3. Alternatively, this places a great deal of torque on the cervical spine, especially with high pillows or using 2 pillows.

It could also help transition to side sleeping can provide a great solution. Remember – your pillow should always support the back of your neck and the head. Sleeper on-the-go : If you are out and about all the time, you probably doze off on planes, during road trips, and also sometimes, on a recliner in the living room.

Can you sleep sideways on a cervical pillow?

Know about Cervical Back and Side Sleeping! – Sleeping postures matter the most while suffering from cervical pain. Sleeping on the back and side sleeping makes a difference during this pain. It may help provide relief, than those who sleep on the tummy.

  1. Sleeping On The Back In Cervical: It is considered an appropriate position for sleeping during neck pains. Sleeping on the back can help maintain the curve. If using a contoured cervical pillow that can be used from two ends, choose the thinner side so that the head isn’t raised much higher.
  2. Sleeping On The Side In Cervical: One can also sleep sideways during cervical to keep the head appropriate. If sleeping on an orthopedic cervical pillow such as Sleepsia cervical pillow, choose a little higher side. If using other pillow, avoid the ones that make your head so high that it adds to the problems.
  3. Stomach Sleeping In Cervical: It is not recommended to sleep on the stomach with neck pains. By doing so, the head stays in a particular position for long hours which should be avoided.
  4. Golden Tip: Try to place a pillow between your knees while sleeping (sideways). This may help the lower back to stay aligned.

What is the best position for cervical neck pain?

What is the best sleeping position for neck pain? – Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded to support the natural curve of your neck, with a flatter pillow cushioning your head.

Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so. Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment. Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head. When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don’t often wake up in the same position in which we fell asleep. Still, it’s worth trying to start the night sleeping on your back or side in a well-supported, healthy position.

Why does my neck hurt after using a neck pillow?

Other causes of neck pain when you wake up – There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:

  • poor posture during the day
  • working too long at a computer, or watching television for too long without changing positions
  • osteoarthritis in one of the upper spinal joints
  • nerve compression caused by a herniated disk or bone spur in your neck
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If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely don’t need to see a doctor, especially if you don’t have any other symptoms, and you haven’t had a sore neck for long. Here are some self-care options you can try:

  • Apply ice or a cold pack to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
  • If you’ve had pain for a day or more, apply a heat pack to the sore area for 20 minutes at a time. This can help to soothe and relax the muscles.
  • Try over-the-counter painkillers, such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol).
  • Do some gentle exercises, like walking or yoga, This can help keep the blood flowing to your neck. Don’t stop moving altogether. Not moving can cause your muscles to tighten up.

To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.

  • If you usually sleep on your stomach, try sleeping on your side or back instead.
  • If you sleep on your side, try putting a pillow between your legs. This can help keep your neck aligned with your spine.
  • When sleeping on your side, make sure the pillow isn’t higher under your head than it is under your neck. Straining your muscles even a little during the night can cause soreness by morning.
  • Try using a feather pillow, which can conform easily to the shape of your neck and head. Feather pillows tend to lose their shape over time, so it’s best to replace them every year or two.
  • Pillows made with “memory foam” can also conform to the contours of your head and neck, and can help keep your neck supported.
  • Avoid using a pillow that is too stiff or too deep. This can cause your neck muscles to be flexed overnight.
  • If your mattress is sagging in the middle, consider replacing it with a medium-firm mattress that can support your back and neck.
  • During the day, try to maintain proper posture when standing, walking, and sitting, particularly when at a desk or using a computer. Avoid hunching your shoulders and bending your neck too far forward.
  • Try to hold your phone at eye level instead of bending your neck forward to look at it.
  • Avoid tucking your phone between your ear and your shoulder.
  • Exercise regularly. Physical activity can help strengthen your muscles, including those in your neck. It can also help improve your posture and relieve stress that may be causing stiff muscles.

A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.

How do I know if my cervical pillow is right height?

How can you check you have the correct pillow height? – If you are lying on your side have both of your arm relaxed and in front of you. You may gently bend your legs as well to be comfy. What position are your shoulders in? If you are relaxed and your shoulders are perpendicular to the bed then the pillow is the correct height.

Should we sleep without pillow in cervical?

Negative Effects on Neck and Back Pain – Without a pillow to support the head, side and back sleepers may experience stiffness or soreness in the lumbar or cervical spine. Referred neck pain from not using a pillow may also contribute to tension headaches,

Take Baby Steps: Starting with a thin pillow or folded blanket can give your body time to adapt to a flatter surface. Evaluate Your Sleep Setup: Make sure you have a compatible mattress for your sleep style and body size. A good pillow can’t compensate for a mattress that isn’t able to support good posture, but a suitable mattress can make sleeping without a pillow much more comfortable and sustainable. Consider Body Pillows: Stomach sleepers often benefit from placing a thin pillow beneath their hips. The pillow lifts the midsection and helps encourage a straighter spine.

If you find yourself waking up stiff and sore and you suspect your pillow might be to blame, the first step is to determine whether you’re using the right model for your sleep style. It may be the case that choosing another style of pillow is a better solution for you than going with no pillow at all.

  1. If your pillow is more than a few years old, replacing it with a newer model may bring back the support you need.
  2. Side Sleepers Side sleepers do best with a relatively firm, thick pillow that can fill the gap between the neck and shoulders.
  3. A pillow that is too thin may not keep the neck and head level with the spine, and a very thick pillow can be just as problematic if it tilts the head up at a very high angle.

A second, thinner pillow between the knees may relieve back pain. Some side sleepers prefer malleable pillows that can be folded in half for a higher loft. Adjustable pillows made from materials such as shredded memory foam or buckwheat are also suitable, as sleepers can remove or add fill according to their height preference.

Back Sleepers For back sleepers, a medium-high pillow helps keep the neck on the same plane as the spine. A pillow that is too thick can cause the neck to curve forward too much. Medium firm designs made from memory foam or latex are often a good fit, because they keep the head from dipping too low. Another option is to use a cervical pillow or place a rolled towel under the neck to fill in this larger gap.

Some back sleepers find that placing a thin pillow below their knees or lower back can help ease pressure on the lumbar spine. Stomach Sleepers Stomach sleepers who aren’t prepared to sleep pillowless may find that a soft, low-loft pillow design can facilitate healthy alignment.

What is the best pillow position to avoid neck pain?

Avoid sleeping on your stomach – If you’re dealing with neck pain, it’s a good idea to avoid sleeping on your stomach. In this position, your head is forced to one side for hours at a time. This faulty alignment can put excess stress on your neck. Your spine naturally arches in three places.

  • It curves forward at your neck and lower back.
  • It curves the other way in your upper back.
  • Setting up your bed to best maintain these natural curves can help you minimize neck or back pain.
  • Many people find that using a memory foam helps them manage their neck pain.
  • A 2019 study found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone.

You can also try using a soft feather pillow that forms to your head or a pillow with cervical support. If you sleep on your back :

Use a thin pillow. A thin pillow lets you keep your upper spine in its natural position with a slight forward curve. Try a cervical pillow. A cervical pillow supports your neck and head to keep them in a neutral position. Use a supportive mattress. If your mattress is too soft, you may find that you sink into it and your back rounds.

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When sleeping on your side :

Avoid overly high pillows. Ideally, your pillow should be a height that keeps your ears stacked vertically over each other. If your pillow is too high or low, your neck will bend and you may develop pain over time. Keep chin neutral. Try to avoid tucking your chin if you’re sleeping in the fetal position. Tucking your chin positions your head forward. Try putting a pillow between your knees. Putting a pillow between your knees helps keep your lower spine in alignment.

Do chiropractic neck pillows work?

The relaxed position the neck pillows keep your body in can also reduce pressure on the joints. If you have had long-term joint issues, neck pain, or back pain, the use of a neck pillow as well as seeing a chiropractor to put your neck and spine into alignment, will reduce your pain significantly.

Why are cervical pillows uncomfortable?

Memory Foam – Many people experience neck pain, and various factors can cause it. One common cause of neck pain is sleeping on the wrong pillow type. Memory foam orthopedic pillows are designed to support the neck and spine but can do more harm than good. The problem with these pillows is that they are too soft and lack the necessary support for the neck.

Is a high or low pillow better for neck pain?

What Pillow Is Best For Neck Pain? Medically Reviewed by on February 28, 2022 If you have, you’re in good company. One in four adults have sought care for neck/, a Gallup poll shows. Your pillow and position could be part of the problem. So is using the wrong pillow.

  • Try these strategies to help find the right pillow for your style.
  • The best positions if you have neck pain (or just want to avoid it) are sleeping on your back or on your side.
  • If you sleep on your, you may have neck pain because your neck is turned to the side and your back is arched.
  • It may be worth trying other positions if neck pain is an issue.

If you sleep on your back, look for a pillow with a cervical curve, meaning there’s a bit of a roll or bump under your neck and a flatter spot for your head. If you sleep on your side, you need a slightly higher pillow to keep your head in line with your spine, and you may also want a pillow with a bump under your neck to support it.

  1. If you sleep on your stomach, consider forgoing the pillow completely and lying directly on the mattress.
  2. Don’t forget about travel.
  3. If you have the perfect pillow at home, what happens when you’re on the road or in the air? A U-shaped travel pillow can keep your head upright instead of angled to the side when you’re trying to sleep sitting up.

If you sleep on your, for instance, a flat pillow under your stomach might help keep your spine in line with your head and neck. If you sleep on your side or back with a flat pillow, a second roll or rolled up towel under your neck could provide additional support.

  • For side sleepers, putting a thin pillow between your knees also helps keep your spine in line with your head and neck.
  • The type of pillow and pillow fill are mostly personal preference, so you get to decide what works for you.
  • Can’t find a curved pillow that you like? Consider trying a memory foam pillow, which compresses around your head and neck’s shape to keep them in line with your spine.

Down pillows also conform, although feather pillows don’t keep their shape so well over time. If you have, choose a pillow fill that doesn’t trigger them, and consider using a pillow cover that shields against allergens or, If neck is your problem, a flatter pillow may be the better option.

  1. In one study, higher pillows created more cranio-cervical pressure (that’s at the spot where the head and neck join) and a greater cervical angle, meaning your head isn’t lined up with your spine.
  2. This can result in pain and stiffness if your neck stays at that angle all night.
  3. If possible while pillow shopping, lie down in your usual sleep position and put the pillow under your head.

Take your time. Do your head and neck feel supported? Or are they cranked at an angle that’s going to start hurting after a while? How do you feel about the pillow material and firmness? Is it too flat? Maybe, once upon a time, your pillow was supportive.

But over time, pillows compress and lose their shape and substance. In general, try to replace your pillows about every 1 to 2 years. It may not be your pillow that’s causing your neck pain. In one study, people with sleeping problems – such as, waking too early, or restless sleep – were more likely to report after a year, compared with people who slept well.

It might be that people with neck pain don’t get enough of the restorative sleep they need, or it might be that neck pain keeps people awake. But if you’re having sleep issues, seeking a solution to them may be a step toward less pain. © 2022 WebMD, LLC.

What is the best pillow position to avoid neck pain?

Avoid sleeping on your stomach – If you’re dealing with neck pain, it’s a good idea to avoid sleeping on your stomach. In this position, your head is forced to one side for hours at a time. This faulty alignment can put excess stress on your neck. Your spine naturally arches in three places.

  1. It curves forward at your neck and lower back.
  2. It curves the other way in your upper back.
  3. Setting up your bed to best maintain these natural curves can help you minimize neck or back pain.
  4. Many people find that using a memory foam helps them manage their neck pain.
  5. A 2019 study found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone.

You can also try using a soft feather pillow that forms to your head or a pillow with cervical support. If you sleep on your back :

Use a thin pillow. A thin pillow lets you keep your upper spine in its natural position with a slight forward curve. Try a cervical pillow. A cervical pillow supports your neck and head to keep them in a neutral position. Use a supportive mattress. If your mattress is too soft, you may find that you sink into it and your back rounds.

When sleeping on your side :

Avoid overly high pillows. Ideally, your pillow should be a height that keeps your ears stacked vertically over each other. If your pillow is too high or low, your neck will bend and you may develop pain over time. Keep chin neutral. Try to avoid tucking your chin if you’re sleeping in the fetal position. Tucking your chin positions your head forward. Try putting a pillow between your knees. Putting a pillow between your knees helps keep your lower spine in alignment.

Do chiropractic neck pillows work?

The relaxed position the neck pillows keep your body in can also reduce pressure on the joints. If you have had long-term joint issues, neck pain, or back pain, the use of a neck pillow as well as seeing a chiropractor to put your neck and spine into alignment, will reduce your pain significantly.