Pillow Advice from Overland Park Chiropractors

I spent a few nights this week in a hotel on a business trip.  The bed was comfortable, the room was clean, and the amenities were great!  BUT, the pillows were flat – so flat that it really hurt my neck, and I woke up with a headache.   Luckily, I was able to get in to see some Overland Park chiropractors on the trip.   They quickly noticed that the bones in my neck were misaligned – pinching on my nerves and causing my headache.

When we think about having a good night’s sleep, we make sure the room is dark and free from noise.  We even invest in a good mattress, but our pillow is one of the most-important elements of a good night’s sleep.

More Than “Pillow Talk” – Sleep Positions Explained

Overland Park chiropractors generally recommend sleeping on your side or your back, but your preferred sleeping position is usually set at an early age.  If you’re a stomach-sleeper, moving to your side or back is not always easy.

Tips for Back Sleepers

1. Choose a pillow that conforms to the curve of your neck.  Memory-foam pillows are higher closer to your neck than they are where you rest your head.  This ensures that your head does not sit higher than the top of your spine.
2. If you’re stuck with a flat hotel pillow, roll up a small blanket or towel and place it inside your pillowcase so that it rests behind your neck.  This allows your head and to drop down – even with your spine, but it still offers support for your neck.
3. Avoid a pillow that is too high or stiff.  This flexes the muscles in your neck during the night.

 Tips for Side Sleepers

1. Side sleepers need to focus on keeping their head in a straight line with the rest of their body.  Choose a firmer pillow that elevates your head.
2. Side sleepers can also benefit from a pillow that is higher under their neck than their head.
3. If you find yourself sleeping with your hand between your head and your pillow, that’s a sure sign that your pillow is not firm enough.

Tips for Stomach Sleepers

1. Overland Park chiropractors advise that sleeping on your stomach can be very hard on your spine.   Try your best to keep your head, neck and spine as straight as possible during the night.
2. I promise, learning a different sleep position can be achieved.   Start slowly by beginning your sleep in the desired position.  If you wake up on your stomach, just move back to your back or side.   Your body will eventually become more comfortable in the new position.  Don’t believe me?  Ask a pregnant woman who has usually had to readjust her sleeping position over and over throughout her pregnancy!

The Overland Park Chiropractors at Fulk Chiropractic understand the effects sleep can have on the musculoskeletal system.  They offer Overland Park chiropractic care 7 days a week to restore motion and correctly align joints in the neck and spine.  The also advise patients on the type of pillow that will meet your individual needs.