As a chiropractor, I see countless patients suffering from neck pain, headaches, and poor sleep—all because of improper pillow positioning. Here’s what you need to know to keep your spine aligned and wake up pain-free.
1. Your Pillow Should Support Your Sleeping Position
· Side sleepers need a thicker pillow to fill the gap between the shoulder and neck.
· Back sleepers should use a medium-height pillow to keep the neck neutral.
· Stomach sleepers (which is generally not recommended) need a very thin pillow—or none at all—to avoid excessive neck strain.
2. Your Head Shouldn’t Tilt Up or Down
· A pillow that’s too high or too low can misalign your spine, leading to stiffness and pain.
3. Tuck a Pillow Under Your Knees or Between Your Legs
· Back sleepers: Place a pillow under your knees to reduce lower back strain.
· Side sleepers: Use a pillow between your knees to align your hips and prevent back pain.
4. Avoid Stacking Pillows
· Sleeping with multiple pillows can push your neck forward, causing discomfort over time.
5. Replace Your Pillow Every 1-2 Years
· Pillows lose support over time, which can lead to poor sleep posture.
· Proper pillow positioning is a small adjustment that makes a huge difference in spinal health. Make the switch and wake up feeling better!
The right pillow and positioning can either enhance or negate the many benefits of a proper mattress. Don’t ignore this critical component of healthy and restful sleep!
