Pillow Tips & Tricks

‘Can you recommend a good Pillow?’ is probably one of the most common questions I get asked, as a practicing osteopath.

There are so many pillows on the market now – pillows with scoops in them, solid foam, memory foam, feather, latex, hollow fill, fibre fill, pillows with ridges, pillows with sloping sides etc. If you have not found one you like, read on...

A Change is as Good as a Rest

The simplest solution is to swap your pillow for the one in the spare room. Sometimes it can do the trick. Providing your body with a change can help loosen the neck and give relief. For some, the answer is to swap pillows regularly (i.e. fortnightly) – in much the same way as back pain sufferers are advised to use different chairs during the day.

How Many Pillows?

Contrary to popular belief, lying with no, or one skinny pillow is a fallacy. Keeping your spine ‘ram-rod’ straight is almost correct. The answer depends on how broad your shoulders are, the amount of curve of your upper back / neck, how soft your mattress is, and finally your sleeping position (see later).  Generally for younger people try one firm pillow. For the rest of us – try a large firm pillow, or a fat pillow with a thin one, or two normal pillows. Feather pillows are fine provided they are not too skinny. As your head settles, the feathers in the pillow may sink. This can kink the neck and cause the it to strain.

Butterflies at Night

Sometimes one pillow is too skinny and two are too fat. Answer – try taking a skinny pillow and twist it long ways in the middle. It could look like a butterfly or a bow-tie shape. This will give you a firmness gradient: stronger at the point of the fold, getting softer toward the edge.

The 1½ Pillow Trick

Here is a little trick that many of our patients at Wimbledon Osteopathy & Cranial Clinic have found helpful. Find the best pillow in the house that you like. Lay the softest towels you have on the pillow. If necessary build up the layers till you get the right firmness / support.  Once you are happy with your new modified pillow you can simply use it as is, you can place the bundle inside the pillow case, or you can wrap the towels around the pillow and then insert the whole lot into the pillow case. Finally, some people find placing the towels under the pillow (to raise its height) can also be helpful.

Where do you Put it?

Now that you have your pillow technology sorted, are you using it correctly? How do you lie on your pillow? Surprising as it may seem, many people lie with their head, neck and shoulders on the pillow. Remember, the pillow is meant only for the head and neck! So go further down the bed or push the pillow higher up to the headboard. The idea is that the pillow should fit the space between your shoulders and your neck, and give a slight raise to your head.

Sleeping position

In our opinion sleeping position is the second largest cause of spinal weakening (second only to prolonged sitting). Many people sleep on their front, half twisted on the front, or with the arms thrown over their head in any which way. For various reasons these are to be avoided, where possible. The best way is generally on either side with enough pillow height to keep the spine level (when side lying). Remember if the bed is unduly soft (ie sagging) and your spine curves, you may need extra ‘pillow height’ to feel comfortable (though we don’t recommend this and suggest you think about a new mattress). If you sleep on your back, one firm pillow is generally what we say. If however, age, arthritis, pain, headaches are a feature of your life, you may need professional help before you find any pillow that suites you.

Vispi Jamooji DO is a Senior Osteopathic Practitioner at Wimbledon Osteopathy & Cranial Clinic. The clinic is always available to answer questions relating to any of their blog articles, free of charge.

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