IT’S TIME FOR SOME PILLOW TALK WITH YOUR OSTEOPATH

We spend a large part of our lives sleeping so it’s important that our bodies are supported during that time to reduce the strains on our body. So let's talk about pillows and sleeping positions. 

Ideal position when sleeping on a pillow

When sleeping whether you are a side, back or tummy sleeper, the ideal position is that your neck and back are as neutral as possible. Imagine there is a line drawn through the middle of your head through your spine to your back - it should be straight with your neck in a neutral position. You want to avoid your neck being bent up or down if you are a side sleeper or forward or backwards in a back sleep or rotated to the side if you're a tummy sleep. 

Depending on how you sleep, some features of a pillow may be more comfortable. Here are some things to look out for depending on how you sleep.

Side sleeper

You want to look for a pillow that provides enough height between your mattress and your head so that your head isn’t dropping down. This can also be affected by your shoulder or torso size. 

A firmer pillow can assist in maintaining this position during the night as a soft pillow may shift and lose this ideal positioning. 

Look for a pillow that has a contour or raised ridge on the bottom which should sit between your head and your shoulders to support your neck. 

If you get a sore back or hips it can be a good idea to place a pillow between your legs to prevent the over rolling and twisting of your lower back and pelvis.  This helps to prevent overstretching of your hip and bum muscles for long periods.

Back sleeper

You want a relatively firm and thin to moderate thickness of pillow with an extra lump or contour at the base to support your neck. 

Be cautious of pillows where your head drops back or is forced up. 

If you get lower back pain you may find it helpful to place a pillow behind your knees while sleeping.

Stomach sleeper

This is probably the least favourable position for you to spend a long time in when sleeping. When on your stomach your neck is rotated to one side so you can breath. Often this is the end range of motion and is putting a lot of stretch on the muscles in your neck and upper back which may contribute to neck complaints. 

It can also increase the strain on your lower back. 

It can be hard to change so if you are a tummy sleeper, try using a flat and thin pillow.

Pillows when traveling 

When you go away, do you worry about missing your pillow? Well you have some options. One - take your pillow with you, pretty simple, but remember you may be on a different mattress or surface which may impact how that pillow feels. 

Two - try a new pillow and see it feels more comfortable than your one at home.

Three - make the best of what you have - use surrounding pillows, towels or items of clothing to get your neck in the ideal and most comfortable position for yourself. 

Nothing is as comfortable as your own bed but it’s hard to fit a bed into your suitcase but a pillow might.

Not sure if your pillow is right for you? Bring it into your Osteopath appointment and we’ll give you some tips and check if it's a suitable pillow for you. You can book your appointment online at www.osteo4families.com.au or call us on 0416 161 411.