First of two parts.
Are you one of the millions of people who suffer from chronic neck (cervical) pain and headaches? Did you ever wonder if your pillow is right for you? Studies on cervical pillows have found that people with chronic neck pain showed a significant reduction in neck pain and headaches when using a cervical pillow for four weeks, when compared to a control group.
However, there are many types of cervical pillows, and there is no single best choice for everyone.
People who suffer from back and neck pain are always in search of something to lessen their pain and stiffness. Those with conditions such as arthritis, osteoporosis, or other bone and joint problems have great difficulty finding a comfortable position in which to sleep, and they often wake up with pain, stiffness and headaches in the morning. For these people, a cervical pillow may offer great comfort, because it is specifically designed to alleviate these symptoms.
Traditional pillows have drawbacks mainly because they are designed as a one-size-fits-all rectangle with greater emphasis placed on form than on function. Very often, a small-framed woman (5 feet tall, 100 pounds) may find herself using the same style of pillow as a large male with the build of a football player (6 feet 5 inches, 350 pounds). It’s obvious these two individuals have very different head, neck and shoulder sizes, and therefore they require two very different types of pillows.
Cervical pillows come in a variety of shapes and sizes, and they are designed to provide support specifically to the cervical area of the spine. A cervical pillow is intended to align and support the natural shape of the neck while you’re sleeping. Those suffering from neck or shoulder pain, degenerative cervical disc disease or conditions such as arthritis or osteoporosis may find these pillows valuable.
Cervical pillows are made by many different manufacturers, who claim that the pillows offer the benefits of increased circulation, improved breathing, reduced snoring, and lessened pain and stiffness in neck and shoulder muscles. One manufacturer, Tempur-Pedic, boasts memory foam technology that, they claim, offers unique and individualized support to accommodate the weight of every body type.
When selecting a cervical pillow, it is important to remember several things. First, most manufacturer claims are not subject to validation by independent research studies. Second, regardless of what a manufacturer states, no single pillow is right for every person. Third, the most expensive option is not necessarily the best.
Although many people consider Tempur-Pedic to be the leader in the field, the pillows are costly, ranging from $89 to $349. If you shop around, you can find several companies that offer alternatives — both of similar and alternative designs — that may actually be a better fit for your neck and your budget. Other companies producing cervical pillows include Core, which offers support around the periphery with a special dip (or “core”) in the middle, where your head rests; Mediflow, which offers a water pillow with multiple options; and Bodyline, which offers a model with both a large and a small orthopedic “bump” in one pillow. These pillows are more economical, ranging in price from $35 to $100.
Regardless of what brand of pillow you select, it is likely to fall into one of the following three categories:
Contour pillows
Ergonomically contoured shapes support your head, neck and spine, and range from firm to medium-soft. These pillows are shaped with a hump or bump in the middle or on the edge, which is designed to fill in the gap between your neck and shoulder when lying on your back. Some offer a cutout with a “butterfly” shape for the side sleeper.
Filled pillows
Softer, shapeable filled pillows in more standard shapes, with gentle head and neck support for a range of sleep styles. These pillows look like a more traditional pillow, but they are made with a variety of materials that allow you to manipulate and shape the pillow to your own liking.
Travel pillows
Travel-size pillows deliver proper support and soothing comfort so you get more restful sleep while you’re traveling. These pillows vary in shape and size. For air travel, I am partial to the horseshoe collar style, which prevents your head from bobbing when reading and sleeping on long flights. The inflatable type is very convenient because it is portable, easy to pack, and it is available in airport stores or online at Brookstone.
It’s important to remember that there is no one pillow fit for everyone; each person’s needs are unique. You should select your pillow type based on your body type, head size, shoulder width, favorite sleeping position and medical conditions, such as neck or lower back pain, osteoarthritis and headaches. When choosing a pillow, try to sample a cheaper version of the product when possible. Better yet, if you have a friend or relative with a similar body type and problem who successfully uses a cervical pillow, try borrowing it. Finding the right pillow is a process of trial and error, so don’t get frustrated or give up. If you succeed in finding the right pillow for you, the result will be worth the search.
Paul J. Mackarey, P.T., D.H.Sc., is a doctor in health sciences specializing in orthopedic and sports physical therapy. He is in private practice in Scranton and Clarks Summit and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. Email: mackareypt@gmail.com.
