Nagging neck pain: Is your pillow the culprit?

It is a given that the type of bed and pillows you use can make a huge difference in sleep quality. Pillows, wrongly sized ones to be exact, could be the cause of the nagging neck pain or stiffness you wake up with and carry throughout the day. 

Neck pain can be caused by many reasons. But if the stiffness or pain is constant when you wake up, then the pillow might be causing it.

Effects of wrong pillow

“Not using the right pillow while sleeping leads to neck pain,” says Dr Amit Chaudhry, consultant bone and joint specialist at Fortis Memorial Research Institute, Gurugram, India. “If one develops neck pain it will cause difficulty in neck movements which can be very debilitating.”

Neck pain is just the start of aches and stiffness caused by an improper pillow.

“Apart from neck pain, there are chances of developing shoulder pain, scapular pain (shoulder blade pain) and sometimes headaches due to the wrong use of a pillow,” adds Pooja Maddellu, senior physiotherapist at Orthosports Physiotherapy, Mumbai.

Use the right pillow

The key is not to use high and stiff pillows.

“Choose a pillow which suits you. We don’t need a pillow while sleeping straight. It is required when we sleep on our sides,” says Dr Chaudhry.

However, do not use a pillow unless you are accustomed to it. “Going without a neck pillow will only benefit those who have not been using pillows for many years,” adds Dr Chaudhry.

Specialised pillows like a cervical pillow with memory foam or a firm pillow where your neck does not sink in are ones to choose from. Memory foam pillows are good as they quickly regain their shape and do not sink easily.

Neck pain and pillow support

“If the pillow is not comfortable, you can roll a bedsheet and keep it under your neck curvature. Neck curvature should always be supported to avoid neck pain,” adds Maddellu.

Sleeping in any position is fine, experts say. The important thing is to find a comfortable position with the correct neck posture. While sleeping, the neck should not be tilted too much as this adds strain on the muscles. Ideal position for most is the supine position (lying on the back with face upwards).

“If one develops neck pain, hot packs and local analgesics gel can be tried initially for a day or two,” suggests Dr Chaudhry. “If pain persists, visit a doctor who can help you with pain management. To treat the pain, physiotherapy is advised along with a proper neck pillow.”

Takeaways

• Neck pain or stiffness that appears in the mornings can be caused due to the use of a pillow that is the wrong size and material.
• Experts advise the use of a cervical pillow with memory foam or a firm pillow.
• If pillows do not suit you, then it is recommended to roll a bedsheet and keep it under the neck curvature while sleeping.