A Word from Rowan...

People often ask me "What is the best pillow to use to avoid waking up with a sore neck?". The first question that I will ask these people is what position do they sleep in and what size pillow do they use.

Some people sleep on their side, some on their back, and some on their stomach.  Some use a large pillow, some a small pillow, and some no pillow.

When someone who sleeps on their side uses a pillow that is too big, it is the equivalent of standing with your head on a lean for 6 to 8 hours.  So of course they are going to get a sore neck!  The same thing goes for using a pillow which is too small.  However the worst position for neck strain is in fact sleeping on your stomach.

Imagine standing with your head turned 90 degrees and tilted backwards for 6 to 8 hours.  This is a ridiculous position for the neck to be put in.  I have had clients who have suffered from neck pain for 20 years, simply due to sleeping on their stomach.  As soon as they stopped, their neck pain went away.

A good example of this is an individual I know who had an ongoing neck problem for years.  Then she suffered an unfortunate horse accident while on holiday and broke her back.  Luckily she did not suffer any permanent nerve damage, however she did require a spinal fusion to stabilise her lower back.  As a result of the spinal fusion she could no longer sleep on her stomach.  And guess what...she has now had no neck trouble for 3 years since then!  I am also happy to say that her back made a full recovery.

So what is the answer?  The best and safest position for sleeping is on the back with a neutral neck position i.e. where the head is straight as if you are looking in a mirror. The ideal pillow will therefore place your head in this neutral position (essentially it is the same position as standing up).

When you lie on your back however ensure that your pillow is not too high as it will push your head too far forward, which will also strain your neck.  This is essentially the equivalent of a 6 to 8 hour neck stretch which is incredibly damaging to the ligaments and discs of your neck.

If you are experiencing neck pain then begin trying out the guidelines above and see if it makes a difference.  If you still have pain after a month or so then you will most likely have some musculoskeletal issues occurring.  This may be damage in the muscles (muscular damage) around your ribcage and neck or alternatively there may be some restricted joints in your thoracic and cervical spine.

If you are in pain and able to come visit us, please give us a call on 477 7226 and make an appointment to come see me.  Alternatively send me an email and I will answer any enquiries you may have.

Sleep well and sleep safely.

If you have any further general questions please don't hesistate to email us on gym@bodysynergy.co.nz

Alternatively if you would like to email me directly with a question or concern please feel free to on rowan.ellis@bodysynergy.co.nz