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For Neck Pain,
Look first To your Posture
During the Day and at Night
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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.
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Updated Post 3/30/2023
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Pain at the base of the neck can happen anytime- especially when you are working on the computer or a repetitive desk task where you are looking down. This can also be the source of headaches for some. Doing simple massage to the base of the neck can be helpful. Using a towel roll to stretch your neck can also help to increase cervical range of motion.Fixing your posture while you are on your devices can also make a huge difference: Check out the video below for more detailed information:
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The worst thing in the morning is waking up with a stiff neck - you cannot turn your head, and you have neck pain. So how do you relieve this pain and start your day?
How Do You Know You Have A Stiff Neck?
If you seem like you constantly awake with tightness in the neck? Do you find yourself getting a sharp jolt of pain when you turn too quick? Is your neck constantly "snapping and cracking"? Then you might have what we would term a "stiff neck"...
What Are Some things that Can Cause a Stiff Neck ?
How Do You Know You Have A Stiff Neck? There are definitely some signs and symptoms you can notice when you are suffering with a stiff neck. Here are some obvious and not so obvious ones:
Treatment Options for When you Get a Stiff Neck
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Updated 3/31/2023
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At the beginning of June we received a call from Marisol regarding some issues that she was having with her neck and hands. Specifically she mentioned that she was having a lot of neck pain, and numbness and tingling at night time and that this was waking her up at night. She had a busy day job and was super tired from the disjointed sleep that she was getting. She was desperate for a solution and asked if we could make some recommendations for her.
She was recommended the Arc4life Traction Neck Pillow [ med ] and also given instructions on how to best use it. First of all she was told to use the pillow gradually, as she was having a very tough time at night. She was to start using the pillow about 5-10 minutes, and then to put it away. The next night she was to use it 15 minutes. The night after 30 minutes. In this way, she was slowly getting her neck muscles using this type of contoured neck pillow. It was also suggested that she use the Support side of the pillow to start, as this was softer side of the pillow. Finally, it was recommended that she lay down [face up ] on the traction v side of the pillow for about 10-20 minutes per day. In this was she was getting support during the night and very gentle neck traction during the day as well.
Fast forward to July. We received a phone call almost exactly 30 days later. Marisol stated that the arc4life traction pillow has worked for her. Gone was the numbness and tingling at night and she was able to sleep through the night. She was very satisfied with this and very grateful, as she was finally able to sleep at night. She stated that now she was only getting numbness and tingling while driving and while riding her bike. Marisol was interested in doing more for her symptoms and again asked for recommendations.
Well, first of all we love to hear when a customer was helped- in any way. So the arc4life traction pillow helped Marisol to sleep at night comfortably. With this pillow, you are getting support and gentle neck traction. The next step to help get rid of that numbness and tingling during the day is do gentle neck traction during the day.
Our best recommendation is going to be the Posture Pump Neck Traction Device. We like this particular unit because it puts you neck into anatomically the right position to stretch: Into a C-Curve. It also opens up each of the neck vertabrae and allows the nerves to breathe properly and heal.
Here is another good one, albeit its a little more cumbersome, but still effective: Soothe- A Ciser with Cervical Traction Device
One More: Cervical Traction System with Foam Roll. All of these units are better than the traction units that do up and down type of neck traction. For example a neck collar type of unit.
Again when you do this type of neck traction, you want to start gradually. Just like using the arc4life traction pillow. Set a timer for yourself and try to do the neck traction 4-5/week. Start with 5 minutes [ set a timer ] and a very low amount of traction and work your way up to 15 minutes. This will ensure you are not experiencing soreness after doing the neck traction. Also, you can do neck stretches before you start: - these are some simple ones. One more thing you can do is use a heating pack on your neck after c-traction to ease any soreness or tightness.
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Updated: 4/18/2020
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Here is an awesome treatment (at home) for pain at the base of the skull. Bob and Brad go over this in detail.
Pain at the base of the skull, or in the suboccipital muscles can cause pain, headaches and decrease in range of motion (turning in all directions with the neck)
They will share with you the following techniques:
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Here are 7 amazingly effective neck exercises that you can do on your own at home:
These neck exercises will help to strengthen your neck muscles. They involve putting your head and neck into certain ranges of motion. Make sure to do on both sides of your head:
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For patients who suffer from a herniated disc in the neck, the pain and symptoms can be very very annoying. There could be loss of muscle stretching, pain, numbness and tingling, loss of range of motion in the neck to say the least.
Your Dr or physical therapist may recommend using a traction unit for pain relief and stretching your neck. They may tell you to do neck traction everyday. One of the most effective things to do is to do neck traction during the day and during the night.
You do this by using a neck traction unit during the day. The unit might look something like this:
For night time, I would recommend using a traction pillow: Check out this video that explains how to use the arc4life traction pillow:
This listener bought the arc4life traction pillow after watching this video:
"I got it, and watched this video before I ordered it. I've had it a little over a week and I think it's GREAT. I have forward head posture and have some bulging disc type stuff - had an MRI. I was having tingling in the back of the neck and arm and shoulder blade area pain, etc. The tingling and pains are all but gone. In general I have gotten better about keeping my chin tucked, but still I definitely think this pillow has helped immensely. " - Madrobotfan
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Just today, my two year old, fell into the toilet. We thought it was pretty funny - but It was too big for her. She still needs a smaller training toilet seat and will need one for a few more months. It's tough ordering the right size of anything - No matter it it's a pair of shoes, a shirt, a belt, and the same thing goes for a pillow.
For me personally, I sleep on a king size mattress, with a standard medium size pillow. Being about 5'5 and 125 lbs, the medium size of the arc4life traction pillow is perfect for my height and weight.
If I was to say, order the large size pillow which is 28"x17" for the arc4life traction pillow, that pillow would be too big for me. Could I say that the pillow would look better on my bed. Yes, perhaps. But this is my SLEEPING pillow. The pillow I use every night to help me fall asleep and to stay asleep. A pillow that is too large, would actually push my head into a forward position, which would cause forward head posture - something a teen who is 24-7 on their phone might experience, but NOT ME. I don't want to to have neck pain, stiffness, no movement in my neck and have bad neck and shoulder posture.
Conversely, if you are a petite individual or you have a short neck, or you are ordering a pillow for your teen or toddler, order them a smaller pillow. Again, the right support is always better than TOO MUCH Support. Let's say, you are a basket ball player, work out - for you the large pillow might be the best type of pillow. You know that's why there are stores like BIG AND TALL - I would never shop there because I would be swimming in those clothes, but for some people that is what they need. You want to feel good in the clothes that you are wearing- so wear the right size when you are able too. Well same goes for your pillow. A 6 ft person, may do better with a larger size of pillow. A 4 ft person may do better with a small size of pillow.
Another great type of pillow, is one that you can adjust yourself. The pillow may be overall a standard size, but you have the capability of adding or removing the material inside, usually foam or fiber. This can make a huge difference in how you feel when you lay on the pillow. Test it, sleep on it, and experiment. Waking up a little sore is okay when you are testing out a new pillow. But you will know when a pillow is too much or too little for you. Trust your neck and your body and make the changes you feel you need to make to get that good night of sleep.
With all the above being said, there are always going to be exceptions to the rules. You know your body, order what feels the most comfortable. Try when you can to order based on your frame size, your height and your weight. Your neck will feel better when you fall asleep and you won't wake up with a headache, stiffness, neck pain or other unpleasant side effects that can happen when you sleep on the wrong size of pillow.
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Yes, I would say that sleeping on a pillow that too big for you is bad for your neck and spine.
A pillow that is too big is going to push your head forward when you are sleeping. How is that good for your posture? It’s not. Forward head posture aka hunch back posture puts a lot of stress on your neck, shoulders and back.
Lets say that the human head weighs 12 lbs. When you have forward head carriage even by 1 inch, its like your head is now carrying a load of 42 lbs.
Forward head posture is not recommended when you are standing or sitting, and its not good for you in the supine or side position either when you are sleeping. You will most likely wake up with neck stiffness, headache, neck pain and you won't be happy. A new pillow can cause you a soreness, no matter what; but a large pillow that is not the right size is not good for your neck physically - its goes beyond muscle soreness.
Get a pillow that fits you properly. If you are a petite person with a short neck, get a smaller pillow. Your body will thank you. You will get better sleep. Your neck and head will be properly supported.
Also, don’t make the mistake of purchasing a large pillow because you sleep on a king size mattress. Sleeping Pillows are not for decoration- they are for sleeping.
Buy a pillow based on your own height and weight. If your husband is built like a football player and is over 6 ft, then he might want a larger pillow. If you are 5ft 5 inches, get a standard size pillow. Each of you have your own pillow based on your own body frames. This makes for better support while you are sleeping.
You will both sleep better and no one will steal “your pillow”.
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