Are you tired of the endless fidgeting, the stiff muscles, and that dull ache spreading from your neck across your shoulders and lower back after waking up? Then you are not alone in the race. In a world where many of us spend more time sitting than sleeping, finding effective ways to protect our spines is crucial. We often blame a long day of being busy but overlook how we sleep after that, with our pillow as the main culprit for pain and discomfort.
A posture corrector belt during the day and a contoured cervical pillow during sleep come in as effective companions. As long as you engage in daily tasks that require prolonged sitting or standing, a posture corrector helps to maintain a safe posture. Also, neck pain while sleeping can be managed by using a cervical pillow for side sleepers as well as back sleepers.
In this blog, we will explore the side sleeping posture and factors about the cervical support pillow for neck alignment.
Why do side sleepers often experience neck pain?
Side sleepers often experience neck pain due to several reasons, including:
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Misalignment: A gap forms between your head and mattress, forcing neck muscles to strain to keep your head level with your spine.
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Improper pillow: When the pillow is too soft, it offers no support, and if it's too thick, it triggers neck pain. A pillow that is too high or too low bends the neck unnaturally to one side instead of staying neutral, straining neck muscles and joints overnight.
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Shoulder strain: Your lower back endures mass force or strain as you lie on one side. It can advance your neck upward/forward or cause it to weaken. This action applies excessive pressure on the neck, leading to tension and pain.
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Fetal position strain: Pulling the chin toward the chest and bringing the knees up too tightly rounds the spine into a C-shape, increasing stress on the neck and back muscles.
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Poor posture at daytime: Poor posture during the day (i.e., hunching while doing tasks or even relaxing) can carry into sleep, making neck pain worse.
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Head off-center position: Forward and backward movement of the head when there is no proper support applies stress on the cervical discs and soft tissues, triggering pain.
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Mattress firmness: To a side sleeper, a mattress that’s too soft lets the body sink unevenly, disrupting spinal alignment from the shoulders up to the neck.
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Continuous/sustained posture: When a side sleeper is in the same position for continuous hours, it can cause muscle stiffness and impaired blood circulation in the neck area.
Whether you’re a side or back sleeper, you can consider a Leeford Ortho Contoured Cervical Pillow, which offers comfort during sleep while supporting your neck and spine.
Can the wrong pillow cause chronic neck stiffness?
It’s a true fact that a wrong pillow can cause chronic neck stiffness. A wrong pillow is characterized by failing to support your neck's natural curve, forcing muscles and joints out of alignment. It causes strain, pain, and tension that lingers for a prolonged duration.
A wrong pillow is one that is too high, too flat, or loses shape, causing your neck to bend at an awkward angle. To save yourself from the hassle of finding the right pillow, choose to use a contoured cervical pillow from Leeford Ortho, which is ergonomically designed to be safe.
Signs your pillow is wrong
- Waking up with pain, tightness, or stiffness in your neck.
- Pain that improves during the day but returns after sleeping.
- Frequent morning headaches.
How should your neck be positioned while side sleeping?
As for side sleeping, your neck should stay in a neutral position and straightened position with your spine. This means that your pillow needs to be thick enough to fill the gap between your ear and the mattress, keeping your head level with your shoulders and hips, not tilted up or down. Use a supportive, firmer pillow that has memory foam, keeping your head from sinking or moving in awkward positions.
Should side sleepers use a high or low pillow?
Healthcare experts often recommend side sleepers use high-to-low pillows that are thicker to fill the gap between their head and shoulders. The goal is to keep your head, neck, and spine in one line. A low pillow lets the head drop toward the mattress, straining neck muscles. Using a cervical support pillow for neck alignment is considered the best way to prevent issues of neck pain or stiffness.
Do cervical pillows really help with neck pain?
Cervical pillows can help with neck pain only when they are used correctly and also if they are of good quality. Here’s how they help:
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Spinal alignment: A cervical pillow contours around your head and neck, maintaining a safe spinal form and relaxing muscles.
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Reduces strain: Prevents risky/awkward bending of the neck, reducing tension in neck, shoulder, and back muscles.
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Improves sleep quality: Proper support reduces fidgeting, turning, and stiffness, leading to more restful sleep.
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Enhances posture: A cervical pillow helps with spinal alignment, thereby improving safe body posture.
It’s important to note that they are not a cure for all neck discomfort; however, consulting a healthcare expert, engaging in neck/spinal strengthening exercises, and using Leeford Ortho back help to maintain good posture during the day.
Should side sleepers use an extra pillow between knees?
Side sleepers can add an extra pillow between their knees. An extra pillow helps to keep the hips, pelvis, and spine in a neutral, straight line, reducing strain. It helps reduce pressure on the hips and lower back as well as alleviate lower back pain, sciatica, and hip/knee discomfort. Also, an extra pillow between knees restricts the top leg from pulling forward and twisting the spine and pelvis.
Final Thoughts
Integrating a posture corrector belt during the day and a cervical pillow during sleep into your daily routine is a simple, effective, and crucial step toward solving the widespread issue of neck pain. By providing essential neck and spinal support features, they help correct posture, offload pressure from your spinal discs, and act as a preventative measure against chronic neck issues.
The effective and comfortable Leeford Ortho Posture Corrector Belt and Contoured Cervical Pillow are effective for daily support. They are crafted from breathable and hypoallergenic materials, which makes them comfortable even when used for a prolonged duration. Hence, do not wait for pain to intensify; simply take a proactive approach to your spinal and neck health today to be safe and wake up healthy each day.
