How to Use a Pillow for Neck Pain and other factors
How to use a pillow for neck pain is easy to tell, tough to maintain every day. Because every day your neck and shoulder muscles carry lots of stress. As a result, it causes chronic problems, discomfort and so many.
There are many actions can lessen such this problem. And top of the list is, use a right pillow for reducing neck pain. Also, stretching, heat, stress management techniques, right posture and ergonomic training can help. In some special cases, medical intervention can help you, though.
How to use a pillow for neck pain and other factors
Neck Pain Pillow Position and sleeping passions, these two are a key factor for reducing neck, shoulder and back pain. In here we are going to discuss all these factors like how to use a pillow for neck pain and other alternative solutions for reducing neck pain.
How to Sleep On a Pillow for Neck Pain
Determining the best of neck pillow for reducing pain, consider your sleeping positions. Because proper sleeping position can prevent your neck pain and can give you a sound sleep. Let’s see which position is suited better with which neck pillow.
Use a Pillow for Neck Pain When sleeping on the back
Less firm pillows suit best for back sleeping. If you are fond of high firmness then out a rolled towel or any small roll-shaped pillow under your neck. Some neck pillow can be found combining high and low area. You can choose this pillow for neck pain.
Some people found comfortable to sleep with the pillow tucked. It makes the head further up and makes the shoulder comfortable. Especially it worked for those who are suffering from neck muscle pains.
So, whenever you sleep on your back, place a pillow under the knees to minimize strain on the lower back. It will help you to sleep better.
Use a Pillow for Neck Pain When sleeping on the side
For aligning your neck, head, and shoulder it better to sleep with high pillows, but not too high. Use your regular pillow with roll towel or else roll shaped pillow under the neck. The spine also adds another pillow between two knees for additional support your spine and rest your one arm.
Use a Pillow for Neck Pain When sleeping on the stomach
It’s not so good to sleep on your stomach. It makes the back arch and the head turn. So neck strain, neck muscle stiffness, chest pain and other problems occur. So please do change your sleeping positions. But I understand, changing sleeping position or pattern may not that easy.
You have struggled with your habit. However, if you are going to sleep on your stomach, don’t use any pillow. As well as, here is another way to sleep, place your pillow under the forehead so your nose is lifted off the mattress. This way, your neck, and head can remain in a more neutral point.
Moreover, use another pillow to support hips and abdomen to maintain natural inward curve of your lower portion.
Use a Pillow for Neck Pain When sitting up
When you are sleeping in a seat like a chair or couch use a Horseshoe-shaped body pillows.
It will help you to avoid neck strain by supporting neck does not make the head fall too far. Also, the size of the pillow should small enough that the head is aligned squarely over the shoulders. Moreover, it’s easy to carry so you can take it with you when you are traveling.
These positions both your sleeping and pillow will help to support your head, neck, shoulder, back and a lower portion.
So during the night your body will able to remain an aligned or even position. As a result, your muscle can b relax and hell. So the neck pain or the muscle problem would lessen and you will awake fresher and pain-free.
Neck Pain Sleeping Positions- does & don’t
For easing neck pain sleep on your back and side with a medium firm pillow. If you love to sleep on your back, then choose a round pillow with a flatter pillow.
They will support the natural curviness of your neck. Also, you can use a roll neck pillow inside the flatter pillow case or use any special neck pillow for this job. Here given some trick and tips for neck pain sleeping position to relieve from neck, shoulder pain while sleeping.
- For easily conforms our neck, use feather pillows. They are soft and comfortable and help to sleep better. But feather pillows are collapse over time so replace it every year.
- Also, you can use traditionally shaped pillows made with ‘memory foam’. This type of pillow conforms to the shape of your neck and head. Nowadays, many cervical pillows are also made with memory foam. The manufacturer said that it help foster proper alignment of your spine.
- Don’t use too much high or stiff pillow. It will keep the neck flexed overnight and causes pain or stiffness in the morning.
- When you sleep on your side, keep your back straight. So, use a higher pillow under your head.
- When you are traveling by car, bus, train or airplane or watching TV use any small pillow to support your neck. Sitting for a long time without having any support for head or neck is another case of the neck, shoulder or back pain.
How to Relieve Neck and Shoulder Pain from Stress
Working on your keyboard all day long or playing golf ball all afternoon, both are worthy of working and playing but may leave neck or shoulder stiffness.
Moreover, sitting in an awkward position for a long time also stress your back. Sometimes all these symptoms leave after resting for a while, but sometimes the stubborn neck pain never names to leave. If it also happens to you follow these,
Rub- Rub or massage gently to loosen up tight muscle fiber of fabricated area. It will help to reduce pain and stiffness easily.
Soothe the pain- Use anti-inflammatory where hurts. Use ice pad or heating pad for soothing the place you feel pain.
Find the root- If you often suffer from this type of stressing pain or can say stretching pain, then find the cause. It could be incorrect posture, awkward workspace or anything. Even mental stress cause problems when it coming to neck or shoulder pain. So identify what make you suffer and take states against it.
Move it- Exercise more, besides of sitting on a chair for a long time. It's important to exercise daily. It will help you to get rid of daily stresses and make your body active.
How to Sleep To Avoid Neck Pain
Not just your sleeping position your sleep is a factor of neck pain. A study shows, people who are suffering from sleeping problems like trouble to falling asleep, trouble to staying asleep, waking early in the mornings and non-restorative sleep are having more or less musculoskeletal pain.
Sleeping disorder developed chronic musculoskeletal pain. So neck, shoulder, back or lumbar pain and stiffness are pretty common for those people. Where, those who are not suffering from any sleeping disorder less complain about any pain or stiffness on their body.
If you ask why would have happened, it could explain it this way, sleeping disturbances disrupt the muscles relaxation and healing. Additionally, if you are suffering from pain or any disease it will disturb your sleep. So all these vice verse cycles will make a person ill and his life miserable.
- So at avoid all this follow something like,
- Try to sleep at night regularly at the same time.
- Use a quality neck pillow which suits you most.
- Use a proper mattress to sleep.
- Sleep on your back or side; it's better for the neck, neck, and shoulder.
- Sleep in a little low room temperature, it says, light cold weather or temperature is good for deep sleep.
- If you are practically ill or suffering from any kind of physical problem then a trey to cure. Living with diseases may cost you more suffer.
- Follow the suggestion which shared above avoid neck pain and about neck pain.
- And most important factor, please consult with your doctor whenever you are going to try anything new for the neck pain.
Muscle pain, stress or strains are part of our life. There are many ways to cure them, so you just need to able to identify your problem and take steps on it.
Moreover, neck pain or any other pain can be preventable if you use a proper neck pillow and sleep on right positions during the night. If you know how to use a pillow for neck pain it will much easier to cure the maximum problems of neck pain.