Pillows, pillows, pillows
I get asked about pillows on a regular basis. So I thought I would spend a little time this week to dive into some important information about pillows.
Are pillows really that important?
YES they are! If you stop and consider how many hours you spend laying on your pillow, on average anywhere from 6-8+ hours a night. Then add in the purpose of why we use a pillow: to support your neck in an ideal position while your body rests, heals and rejuvenates….you can see why I think buying a quality, non-toxic and supportive pillow ranks high on my list.
What to look for in a pillow?
There are A LOT of pillows out there: Some pillows are fluffy, others are firm, some have a small profile, others a thick profile, some are made of cotton or polyfiber and others memory foam, some are specific for side sleepers, others for back sleepers, some are flat and yet others have a preformed cervical curve. The options are endless. If you feel a bit perplexed as to which one is the best, it’s a common dilemma.
My number one priority when looking for a pillow is to choose a pillow that moulds to YOUR neck. Just as every snowflake is unique and different, so too is the shape, curve and tension level in an individuals cervical spine (aka your neck). Have you ever tried a pillow with a “preformed” curve built into it? I get a lot of feedback that it isn’t that comfortable. Here’s the thing, it’s probably a great option for the person that already has a healthy cervical curve but to be honest, not many people have that. So instead of “trying to fit” into something, I suggest doing the exact opposite. Select a pillow that will move with you as your body moves. If you have a pillow that can adapt with you, from moments when your body is stiff, rigid and not moving well, to the ideal days when your body is fluid and can move with ease, then you are setting your body up for success. This is also super important for the people that move to various sleeping positions throughout the night, whether you sleep on your side, your back or both. (PSA: say no to stomach sleeping:) ) Finding a pillow that gives you the best support, no matter your sleeping position, can be a game changer. When we get a good quality sleep it can have a huge impact on how our body moves and functions and also can help you hold your alignment longer.
Keep your neck in a neutral position.
The other important factor to consider when looking for a pillow is your head position. When you lay on a pillow, whether it’s on your back or side, you want your head to stay in a neutral position. Do you remember the nursery rhyme Goldilocks & the Three Bears? It’s along the same premise. You want a pillow that isn’t too big, as that creates more flexion in your cervical spine, nor do you want a pillow too small as that will create extension. For those that are back sleepers, looking at your profile from the side, you want to keep your forehead and chin on the same plane. If you are a side sleeper, again looking from the profile, your head should be neutral, not angled up or down.
My #1 pillow recommendation…
A water pillow. It’s the one I use on the regular.
Why do I love it? It is customizable: you can fill it to soft, medium or firm, depending on your preference. This is especially important when it comes to finding a neutral head position. You can simply change the height of the pillows profile by adding a little bit of water or perhaps taking some out. The other great thing about this pillow is that it will support you and your body, every which way you move. If you are a side sleeper or a back sleeper and definitely if you are a bit of both. As you move, the water will move with you to help give you the ideal support you need, no matter your sleep position.
My second favourite is a low profile non-toxic memory foam…..which is actually a little harder to find these days.
If you’re interested in seeing the water pillow in person, we usually have a steady supply at the front desk. Next time you are in the office, take a moment and check them out.
Your family’s chiropractor,
Dr. Lindsay