The Role of Pillow Design on Spinal Alignment: Evidence-Based Insights from your Georgetown Chiropractor
- Dr. Thomas
- Jan 13
- 2 min read
Sleeping is a vital activity that supports our daily function and overall health, and it comprises one third of our lives. The quality of our sleep, and cervical spinal alignment, largely depends on how supported our head and neck is. That's why the type of pillow we sleep on is so important - its job is to maintain the cervical spine in a neutral position during sleep to minimize pressure on intervertebral discs, nerves, and joints. That said, sleeping on the wrong pillow can result in biomechanical stress on the neck, potentially leading to poor sleep quality and neck pain.
Optimal Pillow Design for Spinal Alignment
Pillow design has an important role in proper spinal alignment. Specifically, there are three factors that determine if a pillow is right for your spine: the height, shape, and material.
Height: Should be similar to your cervical vertebrae angle (7-11cm)
Shape: Directly defines the amount of support for the neck.
The pillow shape should fit your neck,
Material: Plays a role in preserving the intended pillow shape, and evenly distributing presser under the head and neck.
Current evidence shows that the best pillow material for improving sleep quality and comfort is latex, followed by memory foam.
A study was conducted to determine which pillow type (cylindrical or rectangular) is best for supine sleeping positions and which is best for lateral. A higher level of perceived comfort with less neck muscular activity was observed when a rectangular pillow was used in supine and when a cylindrical pillow was used in lateral. Additionally, it was observed that wool as a pillow material was associated with better sleep quality.
The Role of Chiropractic Care
As well as using the right pillow, chiropractic adjustments are a proven method to improve your spinal alignment, and treat neck and back pain. At Thomas Back and Body we provide comprehensive treatment that is customized to your current alignment, lifestyle and health goals.
Book an appointment with Thomas Back and Body today to start your journey to better sleep and an aligned spine!
Interested in our 4-week posture program? Check out our blog post!
References
Pang, J. C. Y., Tsang, S. M. H., & Fu, A. C. L. (2021b). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics, 85, 105353. https://doi.org/10.1016/j.clinbiomech.2021.105353
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