Neck Pain and Choosing the Right Pillow
Q: I have been struggling with tight neck muscles for about a month now. Physical therapy really wasn't helping - it may have in six months, but that's much too long. A good massage helped most, but as soon as I sleep, my neck is sore again. Is there a better kind of pillow? I am not ready to sleep on nothing but my mattress. Any suggestions?
Affinity's medical expert is Brian Borchardt, a physical therapist for Affinity outpatient Rehabilitation Services.
A: There are many causes for neck pain. The most common are activities involving repeated movements or prolonged use of the neck muscles. These activities include:
• holding your head in a forward or odd position for long periods of time while working, reading, watching TV, or talking on the telephone
• sleeping on a pillow that is too high or too flat or doesn't support your head, or sleeping on your stomach with your neck twisted or bent
• spending long periods of time resting your forehead on your upright fist or arm ("thinker's pose")
• work or exercise that uses the upper body and arms, such as painting a ceiling or other overhead work.
Because your pain is worse after sleeping, it is right to suspect your pillow, but keep in mind other activities that may aggravate your muscles. The right pillow is one that properly supports your head while you sleep. It will hold a neutral spine, alleviating any pressure in your back and neck. Here are some tips for picking out a pillow:
• Pillows should be firm and spring back into shape when you fold them in half.
• Choose a manageable size. A pillow that's too big may cause abnormal neck flexing and lead to muscle spasms.
• A buckwheat or foam pillow may be a good option for people who tend to toss and turn. The materials in these types of pillows conform to your neck and continuously give support.
• Consider your sleep position. Back sleepers generally need a flatter pillow and side sleepers, especially if they have broad shoulders, need a thicker pillow.
Many people with neck issues may need some additional support for the curve of their necks. They may use a neck roll, towel roll or contour pillow. This option doesn’t work for everyone, but it may offer relief.
In addition to your pillow, you may want to examine your mattress. A good mattress supports a neutral spine and generally lasts 10 to 12 years. If your bed sags, dips or you disturb your partner when you move, it’s time to get a new mattress.
Also, talk to your doctor about your physical therapy treatments. He or she may know of other treatment options available to help your neck pain.
