Different types of pillows
Rest and sleep are the body’s chance to heal
itself from the postural, physical and nervous insults
of the previous day. The use of some of the following
pillows can improve the quality of rest and repair,
allowing one to wake up more rested and ready to face
another day.
Pillow choice should be based on personal preference
It is important to note that not all pillows work well for everyone. A short
trial of one week should be enough time to decide whether or not the pillow
is providing benefit.
Knee pillows. Using a traditional
(mattress top) pillow either between the knees (when
sleeping on the side) or below the knees (when sleeping
on the back) is important to alleviate strain on the
lower back.
- When sleeping on the side, bending the knees and
placing a pillow between the knees prevents the knees
from coming together and keeps the spine in the neutral
position. When there is no support between the legs,
the upper leg rotates downward, pulling the pelvis,
and distorting the natural line of the spine. Adding
support between the knees can prevent back pain induced
by these types of forces and allow the back to heal
and more properly rest while sleeping.
Usually, a firm pillow between the knees works
better than a softer pillow because it serves
somewhat as a kickstand to keep the upper leg
from rotating over the lower leg.
- When sleeping on the back, placing a pillow underneath
the back of the knees helps reduce the load on the
lower back. Some people even prefer to have two pillows
to elevate their knees higher. With two or more pillows
underneath the knees, the lumbar spine is flattened,
putting less force on the pain sensitive facet joints
of the spine.
This position is the best overall to help the
back rest comfortably, and many people find that
this is the only way they can sleep during an
acute phase of back pain or while recovering
from spine surgery.
Body pillows. A pillow that is as
long as the body can serve several functions for people
who prefer to sleep on their side, as the top portion
can be used to support the head and neck, while the
bottom portion supports the knees and legs. Some people
find this more comfortable than using separate pillows
for the head and knees. In particular, women who are
pregnant may find that a body pillow that provides
added support for the abdominal area helps them rest
comfortably. Throwing the top leg over the body pillow
while side sleeping should be avoided, as this places
torque (twisting force) on the lower thoracic and lumbar
spine.
Neck pillows. A pillow that is contoured
to fill the spaces under the head and neck can be helpful
for people with neck pain. Also called cervical pillows
or orthopedic pillows, this type of pillow has a deeper
depression where the head lies, and extra support under
the neck. People with neck pain may favor these pillows,
as they fill the hollow space created by the neck and
help keep the neck in alignment with the spine. Some
orthopedic pillows tend to wear out after one or two
years and may need replacing.
Travel pillows. A "U" shaped
pillow that is curved to fit snuggly around the neck
can be used for sleeping or supporting the head when
in a seated position. This type of pillow prevents
the head from bending too far to one side or the other.
It also creates a support so that the weight of the
head is partially taken care of by the pillow. This
relieves some of the work done by the muscles keeping
the head up and may be beneficial while sleeping in
a sitting position, such as in an airplane or in a
car.
Lower back support pillows. A lower
back support pillow helps provide support for the inward
curve in the lumbar spine. Sitting for extended periods
of time without any lower back support can create muscle
tension and pain in the lower back and legs (e.g. sciatica).
Used when in a seated position, a lumbar support pillow
fills the natural gap that is created between the lower
spine and the chair.
Lumbar back support is also helpful when sitting in
a car. When the lumbar curve is supported, the downward
forces of gravity and driving are absorbed much like
a coiled spring, as opposed to a non-supported straight
or slouched lumbar spine.
Donut pillows. As the name implies,
this is a donut-shaped pillow that is placed on the
seat portion of a chair. With either a depression or
a hole in the center of the pillow, one can sit with
much less pressure in the coccyx region (the tailbone).
People who have suffered a broken or bruised tailbone
or have coccygeal pain (such as coccydynia) may need
this type of pillow in order to sit without pain.
Summary of pillow support and comfort
Use of a variety of pillows for both comfort and support can make a big difference
in alleviating or avoiding back pain or neck pain and getting a good night’s
sleep. For people with spinal disorders, the right type of support can be
especially important in helping the spine rest comfortably.
For example, most down or feather pillows offer very
little structural support compared to pillows filled
with firmer materials. People who suffer from moderate
or severe spinal disc degeneration, spinal stenosis,
myofascial pain, or trauma often seem to experience
a more restful night’s sleep with a firmer pillow.
Pillows filled with grain or buckwheat hulls are often
effective for people with any of the above-mentioned
conditions.
By: John
Schubbe, DC
September 30, 2003
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