Recently a patient asked me this question: "If you have spinal stenosis should you use a large pillow or a flat pillow when sleeping?"
The answer is neither.
A pillow that is too large is going to create forward head posture, and push your head and neck forward, putting more pressure on your cervical nerves. A pillow that is too flat, will not give you the support that you need. Period. You want to get a pillow that keeps your head in neutral alignment while you sleep. Check to make sure that your head is not being pushed forward when you lay on your back with this pillow.
Buy a pillow that is based on your height and weight, not on your mattress size.
I prefer polyester fiber filled neck pillows over foam or memory pillows. They simply support your neck better in a natural alignment. A pillow should have a little bit of give, not be super duper firm that it causes a stiff neck the next morning. Pillows for Spinal Stenosis that Work: 1. Arc4life Traction Pillow 2. Tri Core Support Pillow 3. Arc4life Gravity Pillow
For all of these pillows, one can sleep on their back or on their side. A pillow must be able to be flexible enough for patients to move around during sleep. Also, keep in mind there may be an adjustment period to using all three of these pillows. It depends on your particular neck and if you have current neck pain. Start by using the pillow only 5-10 minutes to start, then slowly increase the time you are sleeping on the pillow. This can help your muscles gradually get used to a new sleeping surface. If you do wake up with neck pain or soreness (this is normal) do gentle neck stretches when you wake up and also a hot shower can help with this.
Additional Reading:
- Causes of neck pain you might not think of
- Arc4life Twist Pillow works great for patients who are travelling or for kids in the car
- Contoured Kids Pillows Designed for Smaller Cervical Spines
- Arc4life's Linear Gravity Neck Pillow- Small Size for Toddlers, Teens and Petite Individuals
- Change up the loft of your pillow easily
- Upper Back Stretches you can do anywhere
