WHAT PILLOW DO I BUY?

 WHAT PILLOW DO I BUY?

One of the most common questions patients ask me is whether their neck or back pain may be due to an inappropriate pillow. I usually answer that it is possible that your neck pain has something to do with your pillow, since we spend an average of 8 hours resting on it; but it is probably not the only cause of pain. However, a good pillow can help us rest and at the same time prevent or alleviate some neck and back pain.

- WHAT PILLOW DO I BUY and Pillows Product

How to choose pillow?

The purpose of the pillow is to keep the spine straight (1) by filling in the curvature of the neck and thus relax the neck muscles. First of all, you need to keep your spine in natural alignment , just like when we are standing. If the height of the pillow is too high when sleeping on the side or stomach, it will increase muscle tension in the back of the neck and shoulders. It can also obstruct breathing, causing snoring. If the pillow is too low, muscle tension may also appear in the neck. Based on our body measurements, the pillow should maintain a height of 10-15 cm , so that it adequately supports the head and neck

First of all, with your pillow you should feel comfortable . You can follow thousands of tips that professionals and friends give you and find the pillow that best suits you, but if you are not comfortable with it, it will not be your ideal pillow. For example, there are people who will feel better with a fabric that is warmer like flannel or that is cooler like cotton ...

You should also adjust to various sleeping positions and continue to relieve pressure points. For this, the texture of the pillow will be important, which we will talk about later.


Tell me how you sleep and I'll tell you which pillow you need
The first thing you should take into account when buying a pillow is the posture in which you usually sleep (2).

• Face up: the pillow should be of medium thickness and firmness, allowing the natural curve of the neck. This means that if someone were to look at us from the side of the bed, our head should follow the horizontal with the mattress. If the pillow is too high or low we will get up with pain and stiff neck.
• Sideways: the pillow should allow the head to be aligned with the rest of the back. If you are looking at us from the side, the two ears should be at the same distance from the shoulders. For this, the pillow must be thick and firm so that the head is not tilted.
• Face down: it is not a recommended position, and if you can avoid it it would be better for your back, but we will talk about that. However, if this is the only way you can get to sleep, a soft, narrow pillow will be the most appropriate to allow the head to turn naturally.
• All postures: if you are one of those who move a lot, a pillow of medium firmness will be appropriate to adapt the pillow to the different positions you adopt.

And what material should my pillow be made of?
Synthetic fiber or feather pillows are flexible, so they will be recommended for those who sleep on their stomachs.

For people who move a lot at bedtime, latex and memory foam pillows are recommended , since they have a memory system, and they adapt to the person who uses them.

And the shape of the pillow?
There are three types of pillows (3):

• Traditional : it is the common, elongated and narrow pillow. It is recommended for any posture.
• Butterfly : narrow in the central area and widens at the edges. It is indicated for people with ailments of the cervical and dorsal area.
• Cervical : also indicated for people with ailments of the cervical and dorsal area, it has two convex areas and a concave area, to adapt to the neck and head.

Some tips and care for the pillow

• It is advisable to choose a breathable pillowcase.
• If you are allergic, find a cover and wash it frequently.
• Over time the pillows can lose firmness, so it is recommended to change the pillow every 5 years or so.
• If you sleep as a couple, it is recommended that each have their own pillow.
• To finish with this article that tries to advise people properly so that they can compare a pillow that suits their needs, I would like to relativize this question a bit with a video.

What is the best pillow for me? Hard, soft, high, low, anatomical, made of latex ...
In this video you will see that, in a certain way, the best pillow for you will be the one you are most comfortable with: