To understand how to choose the right pillow for you, you must first know the purpose of it. A pillow is designed to support your head, neck and shoulders so that your spine can stay aligned during sleep. It plays a vital role in posture and sleep quality and can affect your life greatly. Not having enough support can lead to having neck pain and poor sleep quality. Imagine this cycle is repeated everyday, it can have significant consequences. Let’s look at each of the main sleeping positions and things to look for when choosing a pillow.
What Is the Best Pillow Based On Sleeping Position?
Back sleepers
For back sleepers, it is important to find a pillow that will support the natural curve of your neck. You need to find one that is medium to thin in height that can offer enough support for your head without changing the angle of your neck.
You also need to find one with a medium firmness that allows your head to be aligned with the spine. It also prevents the pillow from becoming too flat while you sleep. Consider a memory foam as this type of material will shape itself around your head and neck.
Side sleepers
Side sleepers require a larger amount of support from the pillow, both in height and level of firmness. The pillow should be high enough to support the head and neck, filling the space between the ear and the outer shoulder so that the neck stays in good alignment. If it is too low, your neck will be bent all night and more likely to be sore in the morning.
Selecting a moderate to heavy firmness can also be beneficial. Fill materials like memory foam and latex tend to be firmer, while down pillows are usually softer unless densely packed.
Stomach sleeping
People who sleep on their stomach may need to consider what parts of their body need support in order to maintain good spinal alignment while they sleep. A stomach sleeping position can put stress on the spine or the muscles of the back and shoulders. In some cases, experts advise people with back pain against sleeping on their stomach.
But if you feel most comfortable sleeping on your stomach, a pillow that is softer with a lower height may work best for you. Down and feather fill tends to be less firm than other materials and may be compressed to a comfortable height.
Other Elements in Pillow Choice
Design elements like shape, size, and material contribute to how much or how little support a pillow can offer. Depending on the position you usually sleep in, you may want to think about how each of these factors will affect your posture and overall comfort.
The goal is to find a pillow that offers the right amount of support and helps keep your body at a comfortable temperature so that you can wake up feeling well rested.
When Should You Replace Your Pillows?
Experts at the National Sleep Foundation recommend replacing your pillow every 18 months or so. The neck spine curvature will change with time, injuries and lifestyle habits. This is why the same pillow can suddenly not feel right anymore. Pillow companies make pillow to fit the general public, so it doesn't matter how much it costs, if it doesn't fit your neck, it wont feel good.
So to avoid having to get 10 pillows and trialing each of them for 2 weeks then throw them away, you should have your neck curve assessed. Our Chiropractor will be able to advise and have guidelines for you to find a more personalised pillow. Bear in mind it can take a good few days to get used to a new pillow. Once you are used to it, it will hopefully give you the best chance of getting a good night sleep. If you still have issues with neck pain or back pain that is limiting your sleep, it would be worthwhile to get it checked by one of our Chiropractors!
Visits to Livewell Chiropractor SengKang helped me to reduce chronic back and shoulder pain with back posture readjustment together with given home exercise. Dr Chaw Siew Wei expertise to focus on aching points helped to relax tense shoulder.
winnie lee
2023-07-05
I suffered from back pains for quite awhile now and have been visiting Dr Jessie for the past few months. Since then, my condition has improved, no longer have frequent back pains. Highly recommend Dr Jessie, friendly, engaging and professional!
Hong Hui Teo
2023-07-05
I had suffer lower back slip disc at my L4 bone for 13 years. Way back, i had went to hospital for MRI scan, refer to bone specialist and even tried TCM but non of them work well. Time and money spend in the past but the aching/pain just cannot resolve hence at one point of time i had already given up the hope for my slip disc and have the mind set to just live with the pain forever. Recently, happen to saw Chiropractic Ads in my facebook so i decided to give it a try. Did some research online and found LiveWell Sengkang so decided to give it a last tried. Dr Siew Wei was my chiropractor. After 2 session with Dr Siew Wei, realize my back was not as ache as before and surprisingly my body movement had improved as previously due to the aching/pain my body movement when straightening my back is like having this one to two sec pain/aching lag time whenever i bend down and up to do thing. Somehow, Chiropractic improve my body movement and daily lifestyle so I decided to sign up for a 20 session with Dr Siew Wei to continue maintaining my back ache.
Overall, i feel the time and money spend is really worth here as I can really see the result here after 2 session with Dr Siew Wei.
John Cole
2023-06-11
Dr Jessie assessment was accurate as per what XRay shows. Her chiropractic skill was amicable and was engaging throughout the process..kudos!
Adrielle Alemania
2023-06-11
I had an ankle surgery 6 months ago and with a scoliosis, it definitely affected my walking during rehabilitation. And I also suffered from severe back pain. with proper exercises, stretching and Chiropractic treatment with Dr. Jessie. I definitely feel a huge improvement on my walking and there’s lesser back pain. Dr. Jessie is a very well versed Chiropractor, she is also very friendly and tends to every patient with different specific treatment. I had chiro treatment done few years back and this is definitely a better clinic! Also I would like to thank the counter staff for always being flexible with my timing.
Daniel Ng
2023-06-09
Made an appt after feeling stiff necks and shoulders. Attended to by Dr Kenney. Recommended to do an x-ray and realised I have cervical neck. Now midway to the treatment and feeling much better. Even the chest tightness I used to have, is also better now (yes, chest tightness or pain can be caused by chiropractic issues). Definitely recommend - most of time, the appt are punctual and treatments are fast.
Vivien Chan
2023-06-09
I highly recommend Live Well Chiropractic for their exceptional chiropractic treatment. My doctor, Dr. Kenney Truong is professional, knowledgeable, and compassionate. He has demonstrated an impressive level of expertise and provided effective and timely treatment - successfully addressing both symptoms and root causes of pain.
Patient education and empowerment are prioritized, and the clinic has a warm and welcoming atmosphere. Overall, my experience has resulted in significant pain relief and improved well-being.
ily a
2023-06-03
My experience with Livewell has been great! Dr kenney always manage to help me alleviate the pain around my problematic areas. Their prices are reasonable too.
Zi Jie Tham (M字秃Uncle的中年危机)
2023-05-31
Dr Kenney is very professional and patient. He will check with you any pain and adjust treatment accordingly. There is no pain for doing chiropractic unlike surgery. Though it will take some times to improve body condition progressively.
