Neck Pain Support Blog

For Spinal Stenosis, what is the Best Type of Pillow?

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
• Traction Can Help with Spinal Stenosis Symptoms

Updated Post 3/30/2023

Is Sleeping on Big Pillows Bad for your Neck and Spine?

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”.

Additional Reading:

• Sleep more soundly at night with these easy tips
• Ordering the right size of pillow is very important
• How can the cervical traction pillow help me with my posture?
• Check that cell phone - check that kid
• Best Travel pillow that helps with neck posture

 

 

Ideas to Help You Sleep Better at Night

  

Sleep Is Part of Life - 33% of it in fact.

Sleep is a great thing...when you can get it. When you cannot, you scratch your head and wake up feeling like you are not rested.

A recent study even showed that if you felt like you did not sleep well, then you were less likely be to productive.

You spend one third of your life sleeping. Its something that you should try to do as well as possible. It will do your body good.

Sleep is a great thing...when you can get it. When you cannot, you scratch your head and wake up feeling like you are not rested.

You spend one third of your life sleeping. Its something that you should try to do as well as possible. It will do your body good.

  Your Bedroom Set up is Important

Simple is Best, especially when it comes to keeping your rooms ready for sleep.

 

 Avoid Eating too Close to Bedtime (especially Snacks)

If you are planning on sleeping at 10 pm, try to have your last meal at around 6:30 to 7. You will then give your body proper amount of time for digestion. Also don't be eating too many sugary things close to bedtime, as this can keep you awake. For example apple pie or ice-cream (my downfall). These, I do not recommend right before bed time.

What Does the National Sleep Foundation Say about How Much Sleep We Should Get?

The National Sleep Foundation released the findings of a 2 year sleep study and looked at how many hours of sleep people need every night:

• Newborns (age 0-3 months ): 14 to 17 hours
• Infants (age 4-11 months): 12 to 15 hours
• Toddlers (age 1-2 years): 11 to 14 hours
• Preschoolers (age 3-5): 10 to 13 hours
• School age children ( age 6-13): 9 to 11 hours
• Teenagers (age 14-17): 8 to10 hours
• Younger adults (age 18-25): 7 to 9 hours
• Adults (age 26-64): 7 to 9 hours
• Older adults (age 65+): 7 o 8 hours

Source: National Sleep Foundation’s sleep time duration recommendations| Journal Sleep Health, March 2015, Volume 1, Issue 1, Pages 40-43

 

 Time Your Caffeine Consumption Carefully

I wish I was one of those people that could enjoy a cup of coffee right before going be bed. I really enjoy hot beverages like tea, coffee and hot chocolate. But I stay away and drink these hot drinks in the early afternoon, and never after 1 pm.

I once had a ice coffee at a Vietnamese restaurant, and it kept me up for 2 days. Seriously.

So I learned my lesson about too much caffeine throughout the day.

Pass on the cappuccino and caffeinated coffee after dinner, if possible. Opt for hot milk instead (this will actually help you fall asleep). Coffee can definitely keep some people up at night. I don't recommend having this hot beverage right before going to bed.

 

 

Drinking Coffee in the Afternoon sounds Wonderful, but not so Wonderful for Helping me Fall Asleep at Night. Choose the time that you drink your caffeinated drinks wisely.

 

A Warm Shower: This can feel Relaxing Right before You Go to Bed.

Make sure your shower is not too hot. Lukewarm is best and it won't dry out your skin. Taking a warm shower before going to bed can be very relaxing indeed. Make sure that your shower is not super hot.

 

Your Mattress and Pillow can Really Help you Sleep Better

a) Your Mattress

Test the springyness of your mattress. If your mattress sags, you need a new one. Even when you test out mattresses at the store, make sure there is no sagging when you lay your body on the mattress. Check your upper back, neck, and lower back. Does it feel supported? That is why it is super important to do some testing when you purchase a new mattress. This is not something to be purchased online.

Recently friends of ours got a very fancy mattress. You know the Select Comfort type where you can choose the level of firmness of the mattress. I am happy for them- but I truly don't think you need to spend so much money on a mattress. Yes it is important ,b ut other things are MORE important.

If you and your partner like two different styles of mattresses, and cannot comprise, then the select comfort that iImentioned above may be ideal for you. You can actually select hard vs soft for mattress softness - for both the right and left side of the mattress. That is pretty cool.

b) Your Pillow

The right pillow can not only help you fall asleep faster, but also stay asleep. A contoured neck pillow- one with rolls in it, is the best choice. This provides proper alignment in the cervical spine (your neck).There is often a center depression in this type of pillow: a square, trapezoid, or triangle. This helps you to rest your head comfortably with support. Always check the firmness of a pillow. A pillow that is too firm will be very uncomfortable to sleep with. Also, check the size of your pillow as well.

 

 Turn off The Technology Around You

By Technology I mean your a) cell phone b) tablet c) computer d) laptop.

Avoid keeping your cell phone, tablet computer or laptop near your bed where you sleep. Turn them off, and put these things in a different room, or away from where you are sleeping. Sometimes even the lights from these gadgets can be enough to keep you awake.

We used to keep our cell phone near our bed, on the nightstand. Recently, we have moved the cell phone right out of the bedroom. It now sits just outside the bedroom. One of us has to get up and turn of the alarm every morning. This has turned out be ideal because it helps us to wake up as well. It can be annoying on the weekends, but we don't mind.

 

Do This Before Sleeping..... Make it a Habit

Don't Worry You Can Get Your All Your Messages The Next Day...

 

Keep Your Room as Dark as You Can

Keeping the room dark can help you sleep better. Sometimes all you need a small night light that may be down the hall that keeps just enough light on.

Just outside our bedroom door we plugged in a small night light. Enough light that you can get up and go to the bathroom and see where you are going. Just enough. Overall the room is pretty dark.

 

A Little Literature can Help you Sleep

Nothing too exciting should be read, but this does work for many people, including myself. Reading for about 20 minutes can be very relaxing and just put you into the mood for sleep. One tip I would suggest, is to read a real book, not something in the digital format. The light that is emitted from a device can actually hinder you from going to bed.

Even for my kids, this technique works. We have recently been reading the Jack and Annie Magic Tree house books. My kids love them and both of them know that it is time for bed.

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Relax before going to bed

Relaxing right before going to bed is most important. Put on some light music that is low in volume, dim the lights. Sometimes just doing NOTHING, can really help you get to sleep.

 

Sleep on a neck pillow WITH CONTOURS

By this I mean sleep on a contoured neck pillow- one with rolls in it. This provides proper alignment in the cervical spine.There is often a center depression such as a square, trapezoid, or triangle in shape and helps you to rest your head comfortably with support. Always check the firmness of a pillow. A pillow that is too firm will be very uncomfortable to sleep with.

 

 

An Example of A Pillow with Contours.

The TriCore Family of Neck Pillows has contours on it that support Your Neck. This pillow is on the firmer size of support.

 

 

 Exercise Can Make A Difference During the Day, Not Right Before Bed

I have found being tired out seems to help. A good workout or in my case a brisk 20 minute walk can be very beneficial.

I don't recommend exercising right before bed; but do something during the day that will fatigue you, get your heart rate going. Fresh air helps too.

 

 

The Benefits of Exercise cannot be Overstated. A simple morning walk can make a big difference to my entire day and to how well I sleep that night.

 

Increase Your Consumption of Omega 3 Fatty Acids

Researchers at University of Oxford (UK) recently published (2014) in the Journal of Sleep Research and showed that consuming higher levels of omega 3 fatty acids DHA allows us to experience better sleep. This was seen especially in children. The study was done on 362 children, ages 7-9.

Where do Omega 3 Fatty Acids Come From?

• Fish oils
• Tuna
• Flax seeds
• Avocado
• Salmon

 

The Right Sleeping Pillow Can Make a Big Difference.

Arc4life Cervical Traction Pillow for Neck Pain Relief, Cervical Neck Support and Neck Traction, Best Pillows for Sleeping, Stop Neck Pain, Side Sleeper Pillow for Neck Pain MEDIUM 24x17

The Arc4life Traction Neck Pillow. Easily sleep on your back or side. Gives your neck and head good support so it is easier to relax.

 

 

 

Invest in a Sound Machine

When my daughter was born, we needed some kind of sound device to lull her to sleep. It was the only thing that worked. A sleep machine worked wonders for her.

Over the years, I have found out that the sound of running water, thunder and rainstorms helps me sleep. This might be the case for you as well.

We ended up getting the Big Red Rooster (see below) sound machine. I liked how it looked and the reviews on it were positive overall. This sound machine features white noise, the sound of water, the sound of crickets, the sound of the amazon... you might be surprised at what might work for you. They even have a button called white noise. That one is interesting. A little scary, I thought personally- but it might appeal to some.

A Little Box with a Big Effect

 

 

 

 

These are my Top  Tips for the Best Sleep. What Are Yours? Please Share.

 

For Women, Lack of Sleep Affects Their Working Memory, Study Shows

We’ve all had sleepless nights in our life. Every once in a while your baby can’t sleep well, you drank too much coffee, you have to pull an all nighter, or you are just very restless and can’t get to sleep.

A new study shows that when sleep deprivation occurs, it affects women’s working memory worse for women than men.

What is Working Memory? They use the term working memory to refers to us being able to remember information for short time frames, and also be able to make decisions and complete tasks. Basically doing a few tasks at the same time. 

Prior research has shown that working memory is affected negatively when we do not sleep.

A new study showed how not sleeping well impacts our working memory. This study was done by the Department of Neuroscience at Upsalla University in Sweden (led by  Frida Rångtell, a Ph.D. student). In particular the study wanted to show how lack of sleep affects men and women differently, in particular there working memory.

The study was reported in the findings in the Journal of Sleep Research.

In this study there was a total of 24 young adults 12 men and 12 women and each of them completed a memory test one week apart. There were two groups:

1. One group took a test after a full night of sleep (8 hours of sleep) 
2. The second group of people took the test after an entire night of sleep loss.

The memory test required the participants to remember an eight-digit sequence of numbers. Each subject repeated the test 16 times, and the team used their average scores to estimate their working memory performance.

The researchers study showed that a night of sleep loss had no effect on the working memory of men. But the result was very different for the women in the study. The woman in the studies' working memory  was reduced. 

Rångtell and his team say that this result may be a concern for women. "Working memory is central in cognitive functioning and key to perform[ing] efficiently and effectively in academic, professional, and social settings," they write in their paper. The researchers said that this represents a ricks factor for harmful accident and mistakes that can happen when women don’t sleep enough."

Source: Staying up all night harms women's working memory

Additional Reading:

• Sleep Deprivation Can affect  your brain and mind
• Are you Waking up with a Stiff Neck Every Morning?
• Quality of Sleep vs Quantity of SLeep-  Yes there is a difference
• What is the right amount of sleep for our body for optimal functioning
• Get the right pillow for better sleep every night

 

How do you Train Myself to Change my sleep position from stomach to side?

How do I train myself to change my sleep position from stomach to side? I am starting to develop lower back pain.

This is a great question. Not the easiest fix, because it does require some effort on your part. But it is possible to change your sleeping position. 

Many people wake up with neck pain, stiffness, muscle spasms and low back pain all because of their sleeping positions. If you are a stomach sleeper, consider changing how you sleep. Sleep with a pillow under your stomach. You can get a stomach pillow (see picture below, the teardrop pillow) or you can use a flat fiber filled pillow. You can also sleep with a body pillow. So technically your body thinks you are on your side, but your body will feel like you are sleeping on your stomach.

If you are a stomach sleeper, this is one way to change your sleeping position

The Tear Drop Pillow Can be Used by Stomach Sleepers

Good for you, for realizing that you need to train yourself to sleep on your side vs your stomach. 

Any chiropractor will tell you to stop sleeping on your stomach. It is not healthy for your head and neck. Not good for your posture and alignment. Not good for your muscles. Hope this helps.

Updated: 4/24/2020

Should I Sleep Without A Pillow if I have a Forward Head Posture?

In the last post here on Neck Pain Support Blog, I wrote about how the Forward Head Posture can cause not only neck pain, but also pain in the mid and lower back.

So should you use a pillow with this type of neck posture? Is it healthy? Some might think that using no pillow might be the best solution for this. 

Using no pillow is not the answer - it is not only uncomfortable, but it can make your situation and pain worse.

I recommend using a contoured neck pillow. Your head and neck needs to be properly supported especially with this type of neck posture. It is important to get the right size of pillow. Because your head and neck are already naturally pushed forward, you don’t want to get a pillow size that is too big. A pillow that is too big will exaggerate your forward head posture. It can make your neck and back pain worse.

An Example of a Contoured Neck Pillow that Can help with FHP

In the meantime do neck traction and postural exercises to help improve the forward head posture. This type of posture puts a lot of pressure on the head, neck and shoulder area.

Check out Part I: Forward Head Posture Post here on Neck Pain Support Blog: How FHP Can cause midback and low back pain too.

Additional Reading Resources:

• Exercises you can do for forward head posture
• How to Help Neck Pain and Headaches from Work
• Solutions for A Stiff Neck 
• Improve Your Neck Posture with the right pillow
• Travel Neck Pillow for a Person with Existing Neck and Shoulder Pain

 

 

7 Things to Avoid Right Before Bed so that You Can Get the Best Night of Sleep

If you have been experiencing difficulty getting to bed, falling asleep and staying asleep I have 7 tips for you. Here are 7 things you should avoid right before bedtime.

Yes, it is Possible to Get Better Sleep

1. Avoid Working Out right before bed. Vigorous exercise just before bed can make it hard to fall asleep.It stimulates the heart, brain and muscles and increases your body temperature. Exercise during the morning and early afternoon is the best method to help you sleep at night.My 5 year old loves to run around the house at times, circling around. Avoid this right before bed. You want your heart rate to relax,not be racing.
2. Avoid Drinking too much water. Too much water means your sleep is going to be interrupted because you will have to get up and go to the bathroom. 
3. Avoid drinking caffeine right before bed. Right along with that, avoid dark chocolate too.
4. Avoid your digital devices just before bed. Really, put them away. Studies have shown that this can interrupt your body's production of melatonin. Personally, I prefer to be reading a real book right before bed, since I don't like the screen of my ipad on my face right before sleeping. 
5. Avoid Computer work. This includes emailing people and surfing the net. I know this is a hobby for many but really avoid it at bed time.
6. Avoid drinking alcohol before bed. Alcohol interrupts our deep sleep mechanisms: REM Sleep. Yes, it can make you drowsy but it will interrupt your deepest sleep.
7. Avoid sleeping on a flat pillow or too many pillows. Sleep on a contoured cervical support pillow such an arc4life traction pillow or a tricore pillow. These particular pillows have neck rolls on them and are shaped such that they provide ultimate neck support whether you are on your side or on your back. Keep in mind, there may be an adjustment period for such pillows- but it's worth it for better deeper sleep.

Updated: 5/1/2020

Additional Reading:

• Supplements that can help you to sleep better at night
• Why You Should keep your electronics away from your bedroom
• Pillows that work well to help you sleep
• Why Sleep Really is Important for Overall Wellness
• Are you waking up with more pain?

Simple Supplements That Can Help you Sleep Better at Night

Today I want to talk about eating properly so that you sleep well at night. Many people rely on prescription sleeping pills to help them sleep. This may be OK for the short-term but long-term it can cause many unpleasant side effects. For goodness sake's, you were trying to fix your sleeping problem but you added on a host of more health problems: headaches dizziness, difficulty swallowing, and diarrhea (just to name a few). This means probably more prescription medications - and so the cycle and reliance on medications begins.

So trying to do natural things to help you sleep is better in the long run on many fronts.

Adding supplements to your diet can make a big difference in how you sleep. Two big minerals that are important for sleep are calcium and magnesium. They both help the body to change tryptophan into serotonin into melatonin which helps the body sleep. Melatonin helps to regulate the sleep cycle. Lets quickly look at the important supplements that you can add to your diet to help you sleep at night, and help you improve the quality of your sleep.

The first one is Calcium. Calcium is a mineral that has a natural calming affect on the nervous system and helps the body to convert tryptophan which is an essential amino acid into serotonin. Seratonin can then be converted into melatonin which helps to regulate the sleep cycle. Second, is the mineral Magnesium. This is important because it helps the body to absorb and use calcium. This helps to relax the nervous system and also helps to relax muscles. If you suffer from leg cramps and muscle spasms you may have a deficiency in magnesium and this can be the cause of not sleeping well. Third, Vitamin B 12. This important vitamin works with calcium and magnesium to ensure that tryptophan is converted into serotonin which then makes melatonin. Finally, Vitamin D. The sunshine vitamin. This vitamin also works with calcium and magnesium. It helps to modulate the body's biological 24 hour clock as it relates to the sleep cycle.

You can add Melatonin, Valerian Root and Chamomile tea to your diet. Melatonin is a hormone that helps to regulate the natural circadian cycles of the body. Studies have shown that melatonin not only can help you fall sleep but also stay asleep and give you a better quality of sleep. Valerian Root is a herb that can help to provide natural way to help fall sleep. Valerian root is actually a sedative and has also been used for anti-anxiety treatment as well. Valerian can help you fall asleep faster and also improve the quality of your sleep. Finally, Chamomile tea right before be helps to provide a calming affect on the body and is used by many people to help them sleep.

Chamomile Tea can do Wonders for your Sleep

I talked many times about things that you can do to get naturally good sleep. For example keeping your room dark, using a supportive cervical pillow, not drinking caffeine right before bed, exercising during the day, chiropractic adjustments, and doing relaxing things before bedtime. All these things in addition to eating right will help you sleep better.

Source: Eat To Sleep: The Nutrition Guide, Oct 2017

Additional Reading:

1. Why Depriving Your Body of Sleep is Bad for Your Overall Health
2. Position Your Pillow Just Right to Get that Great Night of Sleep
3. Drinking Before Bed and How it Affects Sleep
4. What's the Best Sleeping Position?
5. For Restorative Sleep, You do need to be sleeping on the right pillow
6. Simple Exercise that Anyone Can Do EVERYDAY.... (no effort)

 

Updated: 09/20/2020

 

 

For Restorative Sleep, You DO need the RIGHT Pillow

For your body's well being, you need to be sleeping well at night. For that you need not only the Right Pillow but also the right position for sleeping. Dr. Margie Downes, a Chiropractor in Raynham MA recommends a pillow that helps you create the "arc4 of life" in your c spine while you are sleeping. Check out her 2 minute video below for some great sleeping tips:

Additional Reading:

• Best Pillow for Stomach Sleeping
• Why are you NOT Sleeping well at night?
• Best "arc of Life" Neck Pillow
• Neck Pain Support Group on Facebook
• How Bad Sleep adversely can affect our Brains

Should I Use a Pillow when I Sleep on my Stomach?

Should I use a pillow when I sleep on my stomach?

Yes, use a pillow under your stomach and side area. If you use such a pillow, you will actually be sleeping on your side, not your stomach. The pillow under your stomach and torso area will feel like you are on your stomach. Here is an example of what I mean- this is called a teardrop pillow.

The Teardrop Pillow is made especially for people who must sleep on their stomachs to transition to a healthier sleeping posture.

Stomach sleeping is not recommended. It stresses your neck and shoulders, as well as your back and internal organs. Many patients actually wake up with a stiff neck because of sleeping on their stomach. Anatomically it is not healthy for your neck.  If you usually sleep on your stomach it can be very hard to change this habit because it is difficult to correct since stomach sleepers desire stomach warmth and support.

This special Pillow angles stomach sleepers off their stomachs while maintaining that reassuring feeling of warmth and support - helping you really sleep on your side - but you feel like you are sleeping on your stomach.

The Tear Drop Pillow is 6"x10"x28". It is composed of viscoelastic foam which makes it super comfortable and accomodating.

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